When people think of the gym, the first muscles that come to mind are the upper body muscles.With the right diet and exercise, bulging biceps, pecs, and toned triceps are easy to grow.While you should focus on building the strength of your whole body, there are specific exercises and programs to increase your upper body strength.
Step 1: Understand how muscle building works.
Lifting weights can rip your muscles.When you stop working out, your body goes into repair mode, adding more cells to prepare it for strain, and this is what makes it bigger and stronger.The inverse is true if you don't work out.Your muscles become weak without use.
Step 2: Before working out the same muscle group, you should rest for at least two days.
Lifting your muscles tear them and your body rebuilds them stronger than before.If you interrupt this process by lifting the same weights multiple days in a row, you will stunt growth and lead to injury.
Step 3: Plan for a rest day a week.
Rest days allow you to recover and rebuild your muscles.It gives you a mental and physical break that can help you keep going during the rest of the week.It's important to rest your joints, muscles, and ligaments in order to stay healthy.While having a rest day, a light jog or bike ride is a great way to still get a workout.There is a chance to get stronger on a rest day.Rest days are included in all high level training programs.
Step 4: You should plan your workouts around different muscle groups.
Give your muscles time to relax before you start working on your fitness plan.One way to do this is to dedicate certain days to certain muscle groups.You could plan on working out for 5 days a week with a plan like this.Rest or light Cardio Chest, Biceps, Back, and Abs.Rest or light exercise.
Step 5: It's a good idea to eat a source of nutrition when you're lifting.
Your muscles will grow faster after a workout if you have more available to use.Many serious lifters and body builders drink a shake after every workout to promote muscle growth, and you can make it yourself.Eggs, peanut butter and toast, chicken, yogurt, fish, red meat, beans, Hummus, and power bars are some of the natural sources of nutrition you can add to your diet.Replacing bread, pasta, rice, or sugar with chicken or fish can help promote muscle growth without gaining fat.
Step 6: Every exercise should be focused on technique.
The proper technique helps you get bigger.Keeping your back straight is one of the things that a good trainer, trusted friend, or doctor can help fix.If you keep your chest puffed up and shoulder blades back, you will be a superhero.Your lower back shouldn't bend.Don't fully extend your joints.If you want to return to rest position, push the lift until your joint is bent.When you are in pain, stop."No pain, no gain" is a myth.Pain in your muscles or joints is a sign that you are doing something wrong.
Step 7: The weight you choose will challenge you.
The best way to get hurt is to choose an enormous weight.Begin with lower weights and work up as you get used to it.A weight that is difficult to move on the 8th, 9th and 10th reps is a good benchmark.This means you are not at risk of injury.You should be able to push through the last few reps and lift the weight.
Step 8: Do at least 10 reps of every exercise you do.
A rep is when you do an exercise again.If you want to build muscles, you need to do multiple reps in a row and aim for at least 10 reps of every exercise.It's great to build toned, lean muscles with more reps at a lower weight.Less reps at higher weights can be dangerous for beginners.Burn out or max reps are when you continue an exercise until you can't do it anymore.
Step 9: Aim for a few sets of each exercise.
A group of reps is a set.Aim for 3 sets for 20 push-ups instead of 60 because it requires a large amount of strength and stamina.You can lift more weight in the second and third set if you try to do 30 reps at a time.Your muscles don't feel challenged and truly growing if you take too long.You shouldn't take more than 30 seconds to 3 minutes between sets.To make the most of the time between sets, some people like to exercise another muscle group while resting, alternating sit-ups and push-Ups.
Step 10: As you get comfortable, add more weight slowly.
It's time to add weight if you're no longer tired after 10 reps of bench pressing.Add 10 pounds for each set until you are being challenged again.The last few reps should be the hardest, but still doable.
Step 11: Before moving on to specific muscles, start each workout with compound lifts.
A compound lift is an exercise that uses multiple muscles at the same time.If you want to target one muscle at a time, you should do specific exercises.The compound exercises will tire you out and ruin your form if you start with specific muscle groups.
Step 12: Many chest and tricep exercises are related.
Triceps are used to extend your arms away from your body.Your chest and triceps work together on many exercises, and are often bundled together for workouts, meaning you can do both at the same time.You chest muscles are calledectorals.Your collar bone extends from your nipples.The back of your arm has a group of muscles stretching from the shoulder to the elbow.
Step 13: Push-ups.
Rest face down on the ground with your hands resting on your toes.Lower yourself slowly to the ground.Push yourself back up to your starting position once you are off the ground.Stay back the entire time.Push-ups can be done anywhere, and you should try to do 100 reps a day.Move your hands away from each other to focus on your chest muscles.Your hands should be closer together to focus on your arms.If you want to work out different sections of your muscles, try incline or decline push-ups.
Step 14: You can use the bench-press.
Similar to push-ups, bench-pressing is one of the most common workouts in the gym.It's essential for any upper-body building program if you want it to work on your shoulders and back.To bench-press, lie on your back on a barbell.Slowly lower the bar until it touches your chest.Push the bar back up, extending your arm, and then lower it.If you want to keep your elbow in place, do not extend your arm too much.If you were punching the air with both hands, you should keep your wrists straight.If you run into difficulty, always ask someone to spot you by standing near your head and catching the weight.
Step 15: You can bench press without a machine.
You can use the one-handed weights to do presses.If you want to push the weight up, lie on your back with a dumbbell in each hand.When your elbows are bent 90 degrees, lower the weights.Keep your arms "solid"They should smoothly pushup and return to center for the best form.You should keep your wrist firm.Don't twist the weights or drop them as you get tired, they should be in line with your body.
Step 16: Do chest flying.
Take a seat on a bench or reclined chair.Rest with your arms extended out to each side, as if you were opening up for a big hug, by grabbing a dumbbell for each hand.If you want the weights to meet in the middle, you have to bend your arms towards your body.Do not twist your body to make this easier.To bring the weights together, use your arms and chest.
Step 17: Do dips.
The shoulder muscles and biceps are used for balance.If you want your butt to be 1-2 feet in the air, you need to sit between two benches, with your feet on one bench and your hands on the other.Use your arms to lower your butt to the floor.Slowly push yourself up so that your arms are straight.Adding weights onto your lap can make these more difficult.
Step 18: Do tricep pushes.
A specific machine at the gym is usually a hanging cable attached to weights with a small bar.The bar should be around the chest level.Pull the weight down so that your arms are extended by your side.For a few sets of 15-20 reps.
Step 19: Overhead extensions should be done.
Weighted cable or dumbbell can be used.The weight behind you is held at head level.Pull upwards so that your hands are above your head.The elbow will stay at the same height if you only move your hands.Imagine pulling out the collar of your shirt, reaching behind your head and pulling it up.
Step 20: Know the muscles in your arms.
Strong arms are often considered attractive as they are the most coveted upper body muscles.Strong arms are needed to handle almost all upper body lifts.The bicep is located between your elbow and shoulder on the inside of your arm.They are used to move your arm.It is between your wrist and elbow.Your forearm is an important part of your hand and wrist strength.
Step 21: Do bicep raises.
Rest your elbow on your thigh.At a 90-degree angle, your arm will be bet on.Pick up a comfortable dumbbell, the one-handed weights, and hold it so that you can bend your arm at the elbow.Curl the weight towards your shoulder.Lower it slowly until your arm is bent at a 90-degree angle, then repeat for 3 sets of 10-15 reps.Stand at ninety degrees with your feet shoulder width apart.If you want to return the barbell to its starting position, you have to slowly curl it up to your chest with both arms.For 10 to 15 reps.
Step 22: Curls on the forearm.
Rest your forearm on a bench across your lap with your wrist hanging over the edge.Pick up between 5 and 10 lbs.Using only your wrist, slowly place the weight back down on your body, doing 15-20 reps with each arm.If you want to work different forearm muscles, try this exercise.
Step 23: Many other exercises work your arms.
You need to hold onto heavy weights, so your forearm will help with most lifts.Pull ups and chin-ups are where your biceps come into play the most.
Step 24: Understand the muscles in your back and shoulder.
These key muscles help ensure good form and stability when lifting.The muscles from a triangle pointing down from your shoulder help lift your arms.These are points in the middle of your spine that are necessary for shrugging motions, twists, and pulling something down towards you.Lats are found on your ribs and back.
Step 25: Do deltoid raises.
With your arm hanging by your side, grab a dumbbell.If you want to keep your arm straight and elbow locked, raise the weight up so that you can see it.Your arm should be at a 90-degree angle to your body if you keep going up.You will look like an old cartoon robot, with bent arms and a stiff back.Aim for a few sets of 10 reps.The weights should be in front of your body, roughly stomach level, if you bend your elbows at 90-degree angles.Slowly return your arms to your sides, as if they were wings, by raising your elbows up and to the sides.
Step 26: Do military presses.
Stand with your feet apart.The barbell should be held at neck height with both hands on the bar.Slowly return the weight below your chin by pushing it up above your head.Do 3-4 sets of reps and keep your back straight.To get the bar up in one fluid motion, you need to be able to bend your back, contort your arms, or lean either way.Stop if you are tired.If you drop the weight above your head, it can be dangerous.Military press is a good exercise for your back.
Step 27: To build shoulder and back muscles, do shoulder shrugs.
With your arms hanging straight down, hold a barbell near your thighs.Lift the weight by raising your shoulders, then lowering them back down.As shrugs work best as a high-volume exercise, repeat for 3-4 sets of 30 reps.
Step 28: Rows will build back muscles.
Lie face-down on a bench with your arms in the air.Pull the weights up until your arms are 90 degrees straight, as if you were rowing a boat with both hands.If you want to row, you can pull on a weighted cable at the gym.The lower spine should not be bent from the waist to row.
Step 29: Pull-ups will build your back and arms.
Pull-ups are great full-body workouts, but only if you have a strong back.The bigger your grip, the harder the exercise will be for your back muscles.Feet can't touch the floor so grab an overhead bar.Lower yourself so that your arms are straight after pulling your chin up over the bar.You should repeat for as many reps as you can.Pull-up machines that remove some of your weight can make push-ups easier.The reverse pull-up machines are where you pull a bar down to chest height instead of pulling yourself up.This is a great way to get stronger, but know that it becomes a tricep exercise when you put your hands together.
Step 30: When doing other exercises you should keep your stomach in.
Your abdominals can be activated during every exercise if you keep your belly button "in" towards your spine.It is important to have a strong core, no matter what you are doing.The front of your stomach has a series of muscles that are important for balance, stability, and strength.They are on the sides of your stomach and under your ribs.
Step 31: Sit-ups.
Lie down with your feet on the floor and your hands on your chest.Keeping your back straight as you sit up, bring your shoulders to your knees.You should keep your butt on the floor.For a few sets of reps.While popular, do not have someone hold your feet down.
Step 32: Do abdominal exercises.
Start in the same position you use for sit-ups, with your knees bent up.As you raise your eyes towards the ceiling, keep your back on the floor and neck strong.Hold your shoulders above the floor for one second.Slowly lower your shoulders back down, but don't touch your head to the floor.Pick your legs up off the ground and bend your knees so that your calves are parallel to the floor.As you do your crunches, use your legs as if you were riding a bike.
Step 33: Do leg lifts.
Put your hands on the ground.To form an "L" with your body, raise your legs from the waist.Slowly lower them back to the floor, stopping 3 inches from the ground before repeating 19 more times.You should keep your legs straight during the exercise.The "hanging leg lift" is a challenge.Raise your legs up and form an "L" with your body by hanging from your hands.Adding weights or medicine balls to the exercise will make it harder.
Step 34: Go for a canoe twist.
Stand with your feet together and your back straight.You are rowing a canoe with one paddle, if you twist from your waist to face your shoulders and arms to the side.You should raise your knee towards your chest as you twist.For a few sets of 20 reps, alternate between the two sides.
Step 35: Do.
Set up in a push-up position with your toes on the floor.Instead of resting on your hands, fold your arms in front of you and rest your forearms.Hold this position for at least one minute, rest, and repeat.Keeping your spine straight and your butt at the same height is the best way to work out.Once you are comfortable, add "toe-taps”Lift one foot off the ground and return it slowly to the floor, repeating this 20 times with each foot.
Step 36: If you want to work your entire core, try side plankding.
From normal plank position, turn your body so your chest is facing the wrong way and you are resting on only one arm.Put your weight on your foot and forearm.It would point straight up to the sky if you drew a line from the floor through your shoulders.If you want to switch sides, keep your other arm flat at your side.