Whether men hit the gym or work out at home, there are many different parts of the body that get attention. Abs are important to men but we all know that fight is done in the kitchen. Calves and lower body are great, but that part isn’t given too much attention unless it’s needed for something specific. The upper body is where men really like to focus when working out. Using upper body exercises for men, arms are defined, shoulders are strengthened and confidence is boosted. But in order to get the biceps, shoulders, pecs and more it’s important to use the best upper body exercises.
Working towards a sculpted upper body requires a combination of weight lifting with compound workouts that use only body weight. When you do any upper body workout, the goal is to target a few specific muscle groups like the back, biceps, forearms, shoulders, and chest. How you add weights to the workouts is entirely up to you but the majority of these upper body exercises for men are well-known. The reason many of the upper body exercises are well known because they work so well and there are many ways to customize them. Men can add resistance bands to the workouts or dumbbells, use a cable or just use body weight to get them done. When done correctly and regularly, these exercises will give men the results they want and can even be done both at home and at the gym.
There are many ways to get this exercise done but the safest way is to place a barbell in a power rack at about hip height. Lie down underneath the barbell and grab onto it so that your feet are on the ground but your back is off the ground. Bring your shoulder blades together and pull yourself up and back down, almost like a backward push-up.
This exercise will require weights of some kind, usually a dumbbell. Grasp the dumbbell and bend forward so that your torso is parallel to the ground. Bring your shoulder blades together and row the dumbbell weight to your neck. Be sure to have a dumbbell of equal weight in each hand so that you get a balanced workout.
Similar to the bent over row, this exercise will have you bent at the hip with your torso parallel to the floor. However, this time, use only one dumbbell and place stand with your feet staggered, one foot slightly ahead of the other. Lift the dumbbell up to the side of your torso and drop it back down to full arm’s length down.
The push up is a common exercise and it works so well and can be modified in so many ways. The basic workout is to place your hands on the floor, shoulder width apart with your legs extended back and together. Simply lower your chest to the floor by bending your arms straight out at the elbow and push yourself back up. Modify this workout by using one hand, resting on your knees, or placing your hands together on the floor.
If you have dip bars, those would be perfect, if not, use chairs or benches. Place your palms on the bars with one bar on either side of your body. Extend your legs either in front of you or behind you so that you’re holding yourself up with your arms and then lower to the ground so that your upper arms are parallel to the ground. Push yourself back up and repeat.
Use resistance bands for this exercise. Simply stand on the free end of the bands and grab the opposite ends with opposite hands so that the bands form an x in front of you. Raise your hands 90 degrees out to the sides and bring your arms up so they’re parallel with the ground. Bring them back down and then repeat.
This exercise hardly needs explaining, however, posture is important. Grab the bar with your hands shoulder-width apart and with your palms facing you. Tighten your core and pull yourself up until your chin is just over the bar. Drop back down and pull yourself up again. The up again is where most people make mistakes. Do not use your momentum to help bring yourself back up, if you need to, wait at the bottom for a second or two to allow the momentum to die off, then pull yourself back up again.
Use an adjustable bench to lay back at a 30 to 45-degree angle and hold a dumbbell in each hand. Make sure you hold the dumbbells at shoulder level and then arch your back and press the weights up and over your chest.
Using the same bench, lay flat on your back with a dumbbell in each hand shoulder width apart. Lower your hands to your chest and then tightening your core, press the dumbbells up in the air. Make sure you use safe weights that you can easily handle at first and add more weight slowly as you do this exercise more and more.
Take a barbell and add weight to one end with the other end wedged in a corner. Hold onto the end with the weight with one hand and lift the bar up and away from you as you stand with your feet shoulder-width apart. Return your arm back so that your upper arm is straight up and down against the side of your body.