Upper body

How to build upper body strength

Upper body exercises: Answer of how to build upper body strength is doing the most efficient and effective exercises for your chest, shoulders, arms, and back. As our muscles contains tiny muscle fibers, which can be stronger when damaged from resistance training. To build strength and muscles faster you have to work on more muscles fibers during the sessions of strength training. Try to do 3 or 4 strength training workouts every week to get quick results, allowing more than 40 hours for the recovery of muscles for injury prevention between workouts.

They say “Abs are made in the kitchen.” Yeah, that’s true partially, but Abs are made in the gym and training centers too. For muscle growth in density and size, it needs stimulus. You need to target your abs with many ab-wheel rollouts and plank holds. You should engage the core in your exercises so that your trunk is stabilized in space. You may ask how to build upper body strength because you know that upper body strength is most important and you can improve your running in a lot of ways than you might think.

Biceps and Triceps to build upper body strength:

Try to strengthen your biceps when you do bicep curls. Ensure that all the bicep muscles are involved in the training and do some variations of bicep curls while adjusting your hand in the suitable direction holding the dumbbell. Expert’s researchers at the University of Wisconsin in a 2011 study discovered that dumbbell kickbacks, triangle pushups, and triceps dips activate your triceps, building most muscles. Spend more energy at the beginning of your tricep and focus on it. Then try some other exercises such as dumbbell triceps pushdowns, and standing and lying overhead triceps extensions. By trying some new exercises, you can make sure that most muscle fibers are working. Because the variety of exercise will definitely emphasize more parts of the Abs and fiber do its work from different angels.

Chest and Shoulders to build upper body strength:

Do both isolation and compound exercises to improve and build more muscle fibers. Compound workouts do work for multiple muscles at the same time, such as pushups work the shoulders, chest, and triceps. Some weight exercises with machine target your chest, such as pec deck machine, isolate your chest muscles better. The University of Wisconsin researchers found that pec deck machine and bench presses flyes are the best chest exercises. Deltoids will be built by bench pressing because these are your shoulder muscles. Do shoulder presses for both chest and deltoids. These are similar to pushups but they also allow you to include more resistance using free weights, and machines. Isolate shoulder muscles by trying deltoid rows and deltoid raises.
Back to build upper body strength:

The main muscles of your body and back are latissimus dorsi and traps at the top on either side of your mid-back.  The side bridge and cat-camel exercises are perfect for strengthening your muscles. If you want to do a cat-camel exercise, get on alternate between arching and rounding your back slowly. Try Side Bridge with your knees bent by lying on the right side. Lift your torso and hips off the floor, by holding yourself up on right forearm. As your elbow under the shoulders directly. Your body should not touch the floor expect your foot and right knee, with left counterparts stacked on the top. Try to hold 15 seconds still and switch sides.

Balance your workout with core and lower-body exercises:

You always ask how to build upper body strength, as upper-body workout will make you stronger and muscular. But you should also focus on your lower body. You can give your top-heavy, lopsided appearance but it is not safe to do. Don’t neglect your lower-body muscles and core because they can cause back injuries by decreasing the ability to maintain a secure and strong posture while exercising. Fortunately, you have to avoid it by doing plenty of lower-body and core exercises. Here is a vivid list of some exercises for your legs, abs, and more.

  • Lunges
  • Hanging leg raises
  • Hip flexors
  • Situps

Eat a lean, balanced diet to build upper body strength:

As I mentioned earlier expert says “Abs are made in the kitchen.” You have to build new muscles and for this balanced diet is essential. Include whole grain carbohydrates, lot of lean protein, and healthy fats in your meals. Don’t use junk foods because these are high in oils, fats, and sugar. Try healthy and balanced diet to build upper body strength. See a list of natural foods you can try to favor your diet.

  • Carbohydrates: pasta, bread, crackers, brown rice, fresh fruit, fleshy or leafy vegetables such as Spanish and broccoli, quinoa.
  • Protein: beans, fish, chicken, beef, mutton, soy chunks, egg whites, soya milk etc.
  • Fats: Nuts, olive oil, avocado, eggs, fish, seeds etc.

Get plenty of rest to build upper body strength:

You work out hard but you do the worst mistake that is neglecting rest. You should consider rest because your body releases growth hormones that start rebuilding your tired muscles during an inactive period such as sleep. If you will not do rest your growth hormone would be low and you work harder at the gym later. So, get good night sleep to build upper body strength faster.


If you are gaining muscles, your metabolism will rise as you are gaining muscles mass and losing fats. So that you have to increase your calorie intake. Eat protein at every meal so that you can grow your muscles quickly. Don’t over train your body because it may cause the loss of strength.

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