10 Best Upper-Body Exercises To Get Fit & Lean
Building a strong and sculpted upper body is a goal for many fitness enthusiasts. Not only does a toned upper body enhance your physique, but it also improves functional strength and posture. Incorporating a variety of upper-body exercises into your workout routine targets different muscle groups, leading to balanced development and overall fitness. Here are 10 of the best upper-body exercises I recommend to get fit and lean.
Adding these exercises to your fitness regimen will help you build strength and achieve a toned upper body. Remember to perform each exercise with proper form and technique to maximize results and minimize the risk of injury. Adjust the sets, reps, and weights according to your fitness level and goals, and always listen to your body's signals. With consistency and dedication, you'll be on your way to a stronger, healthier upper body in no time.
Pushups
You can't have a list of the best upper-body exercises to get fit and not include this staple move. The pushup is a classic bodyweight exercise that targets the chest, shoulders, triceps, and core. It promotes upper-body strength and stability while engaging the core muscles for added balance and control.
Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground, keeping your elbows close to your sides. Push through your palms to extend your arms and return to the starting position.
Aim for three sets of 10 to 15 reps, adjusting the difficulty by modifying hand placement or performing on an incline or decline.
Pull-ups
Pull-ups are an effective compound exercise that primarily targets the muscles of the upper back, including the latissimus dorsi and the biceps. This move also engages the shoulders, arms, and core for a full upper-body workout.
Grip an overhead bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Hang onto the bar with your arms fully extended and engage your core. Pull yourself up until your chin clears the bar, keeping your elbows close to your sides. Lower yourself back down with control to complete one rep.
Aim for three sets of six to 10 reps, adjusting the difficulty by using an assisted pull-up machine or resistance bands if needed.
Dumbbell Shoulder Press
Dumbbell shoulder presses target the deltoid muscles of the shoulders, helping to build strength and size in this crucial upper-body area. They also engage the triceps and stabilizing muscles of the core.
Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward. Press the dumbbells overhead until your arms are fully extended but not locked out. Slowly lower the dumbbells back to shoulder height to complete one rep.
Aim for three sets of eight to 12 reps, adjusting the weight to maintain proper form and intensity.
Bent-over Rows
Bent-over rows are an effective exercise for targeting the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids. They also engage the biceps and forearms, promoting overall upper-body strength and stability.
Stand with your feet shoulder-width apart, holding a barbell or pair of dumbbells in front of your thighs with an overhand grip. Hinge forward at the hips while keeping your back flat and chest lifted, allowing the weight to hang at arm's length. Pull the weight toward your lower ribcage, leading with your elbows and squeezing your shoulder blades together at the top of the movement. Slowly lower the weight back down to complete one rep.
Aim for three sets of eight to 12 reps, focusing on controlled movement and proper form throughout.
Bench Press
The bench press is a compound exercise that primarily targets the chest muscles (pectoralis major) while engaging the shoulders and triceps. It is a fundamental upper-body strength exercise that forms the basis of many strength training programs.
Lie on a flat bench with your feet planted firmly on the ground and a barbell racked above your chest. Grip the barbell slightly wider than shoulder-width apart, palms facing away from you. Lower the barbell towards your chest in a controlled manner, keeping your elbows at a 45-degree angle to your body. Press the barbell back up to the starting position, fully extending your arms without locking out the elbows.
Aim for three sets of six to 10 reps, adjusting the weight according to your strength and fitness level.
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Triceps Dips
Triceps dips target the triceps muscles located on the back of the upper arm, helping to tone and strengthen this area. They also engage the chest, shoulders, and core for added stability and balance.
Position yourself between two parallel bars or on a sturdy elevated surface, such as a bench or step. Grip the bars or edges of the surface with your hands shoulder-width apart and extend your legs out in front of you. Lower your body by bending your elbows until your upper arms are parallel to the ground, keeping your back close to the surface. Push through your palms to extend your arms and return to the starting position.
Aim for three sets of eight to 12 reps, adjusting the difficulty by elevating or lowering the surface as needed.
Biceps Curls
Biceps curls are an isolation exercise that targets the biceps muscles of the upper arm, helping to build size and definition in this area. They can be performed with dumbbells, barbells, or resistance bands for added variety and challenge.
Stand with your feet shoulder-width apart, holding a pair of dumbbells at arm's length by your sides with palms facing forward. Keeping your elbows close to your sides, curl the dumbbells toward your shoulders, contracting your biceps at the top of the movement. Lower the dumbbells back down to the starting position in a controlled manner. Aim for 3 sets of eight to 12 reps, focusing on a full range of motion and squeezing the biceps at the top of each rep.
Lateral Raises
Lateral raises target the deltoid muscles of the shoulders, helping to build size and definition in this area. They also engage the stabilizing muscles of the shoulders and upper back for added strength and stability.
Stand with your feet shoulder-width apart, holding a pair of dumbbells at arm's length by your sides with palms facing inward. Keeping a slight bend in your elbows, raise the dumbbells out to the sides until they reach shoulder height. Pause briefly at the top of the movement, then lower the dumbbells back down to the starting position in a controlled manner.
Aim for three sets of 10 to 15 reps, focusing on maintaining proper form and control throughout.
Renegade Rows
The renegade row is a compound exercise that targets the muscles of the upper back, shoulders, and core. It also engages the arms and chest for a full-body workout that promotes strength and stability.
Start in a plank position with a dumbbell in each hand, wrists directly under your shoulders, and feet hip-width apart. Keeping your core engaged and hips stable, row one dumbbell towards your hip while balancing on the opposite arm. Lower the dumbbell back down to the ground with control, then repeat on the opposite side.
Aim for three sets of eight to 12 reps on each side, focusing on keeping your body stable and avoiding rotation.
Overhead Triceps Extension
Overhead triceps extensions target the triceps muscles of the upper arm, helping to build strength and definition in this area. This exercise also engages the shoulders and core for added stability and control.
Stand or sit with your feet shoulder-width apart, holding a dumbbell with both hands overhead, arms fully extended. Keeping your elbows close to your head, lower the dumbbell behind your head until your elbows form a 90-degree angle. Pause briefly at the bottom of the movement, then extend your arms to return to the starting position.
Aim for three sets of 10 to 15 reps, focusing on maintaining proper form and control throughout.
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