upper body workouts

upper body workouts

A well-developed upper body workouts is not only aesthetically pleasing but also crucial for overall strength and functionality.

Whether your goal is to build muscle, increase strength, or improve athletic performance, a well-rounded upper body workout routine is essential. In this article, we will explore various upper body exercises and workout strategies that target different muscle groups, including the chest, back, shoulders, arms, and core. By incorporating these exercises into your training regimen, you can achieve a balanced and impressive upper body physique.

upper body workouts

I. Chest Workouts

  1. Barbell Bench Press
  2. Dumbbell Bench Press
  3. Push-Ups
  4. Incline Bench Press
  5. Chest Dips
  6. Cable Flyes
  7. Chest Press Machine
  8. Dumbbell Pullover
  9. Pec Deck Flyes
  10. Plyometric Push-Ups

upper body workouts

II. Back Workouts

  1. Pull-Ups
  2. Lat Pulldowns
  3. Barbell Rows
  4. Dumbbell Rows
  5. T-Bar Rows
  6. Seated Cable Rows
  7. Single-Arm Dumbbell Rows
  8. Reverse Flyes
  9. Hyperextensions
  10. Deadlifts


III. Shoulder Workouts

upper body workouts

  1. Overhead Press
  2. Dumbbell Shoulder Press
  3. Arnold Press
  4. Upright Rows
  5. Lateral Raises
  6. Front Raises
  7. Bent-Over Reverse Flyes
  8. Shrugs
  9. Face Pulls
  10. Barbell Push Press

IV. Arm Workouts

upper body workouts

  1. Bicep Curls
  2. Hammer Curls
  3. Preacher Curls
  4. Concentration Curls
  5. Tricep Dips
  6. Close-Grip Bench Press
  7. Tricep Pushdowns
  8. Skull Crushers
  9. Cable Curls
  10. Overhead Tricep Extensions

upper body workouts

V. Core Workouts

  1. Planks
  2. Russian Twists
  3. Bicycle Crunches
  4. Mountain Climbers
  5. Hanging Leg Raises
  6. Woodchoppers
  7. Swiss Ball Crunches
  8. Cable Crunches
  9. Captain’s Chair Leg Raises
  10. Side Planks

Certainly! Here are some additional upper body workouts you can include in your workout routine:

I. Chest Workouts:

11. Decline Bench Press: Targets the lower chest.

  1. Chest Press Machine: Provides stability and isolation for the chest muscles.
  2. Medicine Ball Push-Ups: Adds instability and engages more muscle fibers.
  3. Dumbbell Squeeze Press: Emphasizes inner chest development.
  4. Cable Crossover: Works on the chest muscles from different angles.
  5. Plyometric Chest Push-Ups: Increases power and explosiveness.
  6. Wide Grip Push-Ups: Targets the outer chest and shoulders.
  7. One-Arm Push-Ups: Engages the chest and core muscles.

II. Back Workouts:

11. Chin-Ups: Focuses on the biceps and upper back.

  1. Wide-Grip Lat Pulldowns: Targets the outer lats and improves width.
  2. Close-Grip Lat Pulldowns: Emphasizes the lower lats and improves thickness.
  3. Single-Arm Lat Pulldowns: Enhances unilateral strength and stability.
  4. Bent-Over Barbell Rows: Works on the mid-back and strengthens the lower back.
  5. Single-Arm Dumbbell Pullovers: Engages the lats, chest, and triceps.
  6. Seated Cable Face Pulls: Targets the upper back and rear deltoids.
  7. Inverted Rows: Focuses on the mid-back and engages the core.

III. Shoulder Workouts:

11. Dumbbell Lateral Raises: Isolates the side deltoids.

  1. Cable Lateral Raises: Provides constant tension on the deltoids.
  2. Barbell Shrugs: Works on the upper trapezius muscles.
  3. Dumbbell Rear Delt Flyes: Focuses on the rear deltoids.
  4. Standing Military Press: Engages the entire shoulder complex.
  5. Dumbbell Arnold Press: Targets the front and side deltoids.
  6. Cable Front Raises: Isolates the front deltoids.
  7. Plate Raises: Works on the shoulders and improves stability.

IV. Arm Workouts:

11. Barbell Bicep Curls: Focuses on the biceps brachii.

  1. Spider Curls: Isolates the biceps by eliminating momentum.
  2. Concentration Curls with Dumbbells: Emphasizes the bicep peak.
  3. Tricep Kickbacks: Targets the triceps brachii.
  4. Close-Grip Push-Ups: Engages the triceps and chest.
  5. Diamond Push-Ups: Works on the triceps and chest muscles.
  6. Cable Hammer Curls: Targets the brachialis and brachioradialis muscles.
  7. Overhead Cable Tricep Extensions: Emphasizes the long head of the triceps.

Remember to always warm up before each workout, maintain proper form and technique, and gradually increase the weight or intensity as your strength and fitness levels improve. Additionally, listen to your body and rest as needed to prevent overtraining and minimize the risk of injury.


Incorporating a variety of upper body workouts into your workout routine is essential for balanced development and overall strength. This comprehensive guide has provided you with a wide range of exercises targeting the chest, back, shoulders, arms, and core. However, it’s important to remember that proper form, technique, and progression are key to achieving the best results while minimizing the risk of injury.

Before starting any new workout program, it’s advisable to consult with a fitness professional or personal trainer to ensure that the exercises are suitable for your current fitness level and goals. Additionally, always warm up properly before each session and listen to your body to avoid overtraining or excessive strain. Consistency, dedication, and a well-rounded diet will also contribute significantly to your progress.

Remember, building an impressive upper body takes time and effort, so stay motivated, track your progress, and adjust your workouts as needed. With determination and a well-structured training routine for upper body workouts, you can achieve your desired upper body physique and enjoy the numerous benefits that come with it.