Do these Exercises for a Solid Upper Body

Your upper body is probably the most visible part of your body. People first tend to notice your face, arms, chest, and abs when meeting you for the first time. This is why so many people are focused on their upper bodies. We would advise you to also pay attention to your lower body as a great upper body does not look good on weak legs. You have to build up all parts of your body to have a proportional look. However, we will focus more on well-rounded upper body workout routines which give you a great upper body in this article. We will talk about some principles of good exercise and then apply these principles to well-rounded upper body workout routines for you.

Principles of a good workout:

When doing exercises for your upper body, you should keep some things in mind if you want well-rounded upper body workout routines. We are going to explain some of them here:

The concept of percentage 1-RM: what is the meaning of 1-RM? Well, this is the amount of weight with which you can only perform one rep. That is the maximum amount of weight you can carry comfortably. You are going to measure your weight as a percentage of 1-RM. For example, if you can carry a 200 lbs weight comfortable only once (your 1-RM), then 80% of 1-RM weight would be 160 lbs. This is a very important concept in exercising because it determines the weight appropriate for you if you are bodybuilding, powerlifting or just playing around. Studies indicate that if you are carrying anything below 65% of your 1-RM, then you are just playing around and not exercising. 70% to 80% of 1-RM with about 6 to 12 reps is what most bodybuilders use. Most powerlifters use around 80% to 90% 1-RM with about 1 to 5 reps.

Rest intervals:

You have to get some rest between reps. Moderate resting periods of 1 to 2 minutes are best for well-rounded upper body workout routines.

The volume of exercise: a review recommends that you slowly work your volume up as you exercise. The volume of exercise is the combination of the total sets, reps within a set and weights. To increase your volume, you can either increase your reps or weights. however, increasing your weight is a more common practice. You can increase your weights from 75% to 85% of your 1-RM during a workout session. Make sure you reach muscle failure when exercising, especially on your last set. Especially, it would be wise to beware of overtraining as it makes you lose muscle.

Types of exercise:

For well-rounded upper body workout routines, you have to consider all the muscles you want to exercise. Your chest, biceps, pectorals, shoulder muscles, abs and the whole lot have to be developed. If your exercise regimen focuses on only some muscles, you are going to look disproportionate, not fit. We are going to give you some well-rounded upper body workout routines for building those upper body muscles.

Some Well-rounded upper body workout routines:

Different exercises train different parts of the muscles of your upper body. For the best upper body fitness and looks, you have to perform a combination of exercises which give you well-rounded upper body workout routines.

Some of them for parts of the body are:

Different exercises train different parts of the muscles of your upper body. For the best upper body fitness and looks, you have to perform a combination of exercises which give you well-rounded upper body workout routines.

Some of them for parts of the body are:

Chest and shoulders:

There are combinations of various exercises which would give you Well-rounded upper body workout routines for your chest. Some of these exercises include combinations of pullovers, dumbbell lateral raise, Arnold bench presses, incline bench presses, barbell bench presses, dumbbell bench presses and push-ups which helps increase your chest muscles and shoulders. You can check out the Fitnessator’s blog for a better description of how to do these exercises. We recommend 4 sets of about 6 – 10 reps with 90 – 120 seconds of rest between sets.

Arms:

Exercises for the arms target the deltoids, biceps, and triceps. Bicep curl exercises like barbell curls, reverse EZ bar curls, incline dumbbell curls and seated dumbbell curls help you with your arm muscles. Bench Dips also help with your biceps and triceps. Fitnessator’s blog has more information about how to do these exercises. We usually recommend about 4 sets of 6 – 8 reps with 1 to 2 minutes rest between sets.

Back:

Dumbbell rolls, pull-ups, back extensions, deadlifts, and seated cable row are great back exercises you may want to include in your exercise regimen if you want to have Well-rounded upper body workout routines. You can check out the fitnessator’s website to find out more information on how to do these exercises and add them to your regimen. We recommend 4 sets of 6 -12 reps with 2 minutes rest interval between each set.

Abs:

While aerobic exercises will trim you down, you still need some intensive exercises to tone up your abs. sit-ups, standing calve raise, seated calve raise, decline sit-ups and so on can give Well-rounded upper body workout routines; especially to the abs. You can check the fitnessator’s blog for more information on abs exercises.

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