8 Killer Upper Body Workouts For Men

Do you know why upper body strength is important? Well, I will explain to you. Upper body strength is important for our day to day demands that are placed on the arms, shoulders, core and back. A well developed upper body also in a way will help you to gain confidence and a sense of capability. Research has also shown that for men muscular strength in the upper body is directly related to longevity of life.

A strong upper body helps you to keep a proper posture when you are either sitting or standing. For an athlete or a sportsmen speed, balance and strength are directly generated with the help of the upper body. Many a time you focus on just one part of the upper body but focusing on just one part while never help your cause. It is important for you to understand that a well-rounded workout regime for the upper body is indispensable.

Here are some of the upper body workout tips for men that can help you all to achieve your fitness goals.

---

#1 Close Grip Chin-Up

The close-grip chin-up is an exercise that increases strength in the back and biceps. It has dual advantages and is quite an impactful one. It targets the middle back, and the underhand grip places increased resistance on the biceps.

Instructions:

Step 1: Grab a chin-up bar using an underhand grip where the palms are facing towards you with both your hands placed at a distance of 5-9 inches apart.

Step 2: Allow your arms to hang in a fully extended position. This is known as the dead hang.

Step 3: Press your thighs together and make sure that your body remains rigid throughout the exercise.

Step 4: Now pull yourself self up until your upper chest or neck reaches the bar. Pause and then slowly return to the dead hang position.

Important Tip: Remember to keep your chest up and shoulders back and try to drive your elbows behind during the course of the exercise. Do 10 reps of three sets each with a break of 30 seconds in between sets.

Next Up: Wide Grip Push Ups

#2 Wide Grip Push Up

The wide grip push up makes use of your body weight to hit those pecs. This is done exactly like a traditional push-up, the only difference being the position of your hands. It is a great exercise to improve the strength of your upper body.

Instructions

Step 1: Get down on your hands and legs (plank position) and position your hands slightly wider than shoulder-width apart.

Step 2: Now bend your elbows and lower your chest towards the floor as low as possible. Pause for 1-2 seconds.

Step 3: Then come back to the starting position by extending your elbows and pushing yourself up.

Important Tips: Do three sets of 14-20 reps each. The farther you put your hands out the greater the efficiency and challenge for your chest. This version puts more strain on your chest muscles so drop to your knees if your form starts to slide.

Next Up: Barbell Bench Press

#3 Barbell Bench Press

The bench press builds the pec major. It also develops strength in the chest, shoulders, and triceps. In my opinion, it is one of those exercises that you cannot miss.

Instructions

Step 1: Position yourself with your back down on a flat bench placing the hands upon the bar using an underhand grip slightly wider than shoulder-width apart.

Step 2: Now extend the elbows and lift the bar until elbows are extended but not locked. Pause for 1-2 seconds as you fully extend your breath.

Step 3: Lower the weight directly down to the chest as you breathe inwards, keeping the movement pattern slow and steady.

Important Tips: Do 2-3 sets of 10-12 reps each. Do not push the head back against the bench. Avoid over-arching the lower back and lifting the hips off the bench.

Shop Bench Presses at the Best Prices

Next Up: Incline Dumbbell Fly

#4 Incline Dumbbell Fly

The incline dumbbell fly is an isolation exercise. The incline position puts more emphasis on the upper chest and it also strengthens the shoulders as well. I have opted for this instead of the flat bench dumbbell fly because it prevents the common mistake of back bending.

Instructions

Step 1: Grasp two dumbbells in an overhand grip while seated on the edge of the incline bench (45 degrees).

Step 2: Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Feet should be planted firmly on the floor.

Step 3: Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered towards the floor until your chest is comfortably stretched.

Step 4: Now bring your arms near the chest to the starting position.

Important Tips: Do 2 sets of 10-12 reps each. The elbows should be slightly bent throughout the whole movement and this should be followed from start to finish.

Shop Dumbbells Online - Massive Discount

Next Up: DIamond Push Ups

#5 Diamond Push-ups

This exercise emphasizes all three heads of your tricep muscles and is one of the most effective and difficult moves to execute. It requires tremendous upper body strength to perform it. If mastered correctly, it can give you great results.

Also, read 5 Best Exercises For Triceps You Should Start Doing Now.

Instructions:

Step 1: Begin by placing yourself in a plank position. Now move the position of your hands and place it under your chest.

Step 2: Spread your fingers with the thumbs and forefingers touching, making a diamond shape.

Step3: Now bend your elbows and go down until your chin or chest touches the ground. Make sure that your back is flat and not bent.

Step 4: Come back to the plank position by stretching your arms completely and repeat the same.

Important Tips: Do 3-5 sets of 10-15 reps each. Make sure that your torso remains rigid during the course of the exercise and abs are engaged.

Next Up: Wide Grip Barbell Upright Row

#6 Wide Grip Barbell Upright Row

The wide grip upright barbell row is an effective compound exercise for the shoulders as it targets the deltoids for wider shoulders. Doing the upright row by holding the barbell wider than your shoulder width helps in engaging more of the deltoid muscles and avoiding injuries.

Instructions

Step 1: Hold a barbell using an overhand grip with palms facing downwards. Keep your hands wider than shoulder-width apart.

Step 2: Keep your body straight and the weight of your body equally distributed on both your feet.

Step 3: Pull the bar up using the sides of the shoulders and keep your elbows flared out throughout the movement. Pause for 1-2 seconds when the barbell reaches your chest.

Step 3: Now lower the barbell back to the starting position without bending your torso.

Important Tip: Do 2 sets of 10-12 reps each. Do not let your elbows go over shoulder level. Stop the motion once your elbows are in line with your shoulders.

Next Up: Barbell Push Press

#7 Barbell Push Press

The barbell push press version combines a heavy overhead action for an effective mass-gain focused shoulder workout. This powerhouse exercise targets the anterior and middle deltoids.

Instructions:

Step 1: Set your feet shoulder-width apart and hold a barbell at shoulder height with an overhead grip, palms up and the elbows pointing forward.

Step 2: Now bend your knees slightly and lower your hips in a semi-squat position.

Step 3: Push up with your legs to extend your arms and lift the bar above your head to form a full elbow extension. Hold in that position briefly and then lower the bar back to the starting position.

Important Tips: Do 3 sets of 10-12 reps each. At the top of the press make sure that your elbows are locked out and drive hips upward to perform the lift explosively.

Next Up: Plank Ups

#8 Plank Ups

Plank Up is a compound exercise that targets your arms including the chest, shoulders and abdominal muscles. Plank ups rarely receive the credit they deserve but believe me this is a highly effective exercise.

Instructions:

Step 1: Start in a high plank position with your arms straight and your hands placed directly underneath your shoulders.

Step 2: Keeping your body in a strong plank position, lower down onto your right forearm, followed by the left, so you’re in a forearm plank.

Step 3: While keeping your core tight and squeezing your legs, push your right hand into the ground, followed by the left, to press back up to a high plank position.

Important Tips: Do 15-20 reps of 3 sets each. Avoid rocking your hips from side to side or dropping. Do not drop your head and neck during the course of the movement.