Tips For A Great Upper Body Muscle Building Work Out
- By musclenut
- January 28, 2015
- Comments Off on Tips For A Great Upper Body Muscle Building Work Out
Your upper body consists of muscle in seven general areas of your chest, shoulders and back. There are several muscle groups in each of these regions containing several different parts.
There are certain exercises and work out routines for upper body muscle building. Each of these should be incorporated into your weekly training to help build a more balanced, massive, and aesthetic body.
Work your shoulders
Many body builders will work their chest really hard, but take it easier on their shoulders. Most gym lifters will start with a seated press and finish up with reverse pecs and side laterals to target the rear delts. If you want full, round shoulders that will balance your torso, then you are going to need to lift.
Begin each shoulder workout with two hard-hitting shoulder exercises such as push press and upright rows, standing one arm overhead dumbbell press, seated barbell press, behind the neck barbell press, and seated Arnold press. After completing these, follow with rear and side delt isolation movements. This will provide you a more balanced and effective shoulder workout.
Work your chest Hard
Instead of doing a typical bench press routine to build your chest, try doing cluster training. Load up your normal weight and perform ten to twelve repetitions. Next, complete eight to ten sets of four to five repetitions, resting 30 seconds in between sets. When you are up to five repetitions per set, add another five pounds. Remember, this is pretty brutal training and your will have a sore chest.
Use a Rope to Grow your Biceps
Even though this may seem like a boring exercise, it helps grow your biceps. Attach the rope on a low cable hook and curl the ends of the rope upward towards your face. Pull the rope attachment slightly apart so you do not hit yourself in the face. To kick up your cable curls, do some drop sets beginning with ten to twelve repetitions. When you are close to failing, drop the stack weight 10 to 20 pounds and do a few more repetitions.
Do Supersets to Grow your Forearms
If you forearms are not strong and big, your entire upper body can look weak. To enhance your upper body muscle building, try some supersets. Place the pins on the stack about knee level and load the barbell with between 225 and 315 pounds. Start off with wrist rollers and then move immediately to the squat rack and do a static barbell hold for as long as possible.
If you have a weak grip, try using lifting straps. Do your back building, no matter if you have a weak grip or not. Start out training your back using lift straps and then train your forearms and grip until they are strong.
Build your Triceps
This is a simple, but a challenging triceps workout. For this workout, you perform three exercises: supersets with close grip, high repetition close grip bench presses, and rope cable triceps extensions.
For the supersets with close grip or skull crushers, perform three sets of ten repetitions. Immediately following each set, bring the bar into your chest and do a quick ten repetitions of close grip bench presses.
To perform the close grip bench presses, move to the barbell close grip benches. Do three sets of 20 repetitions. This type of high repetition work will really stimulate triceps growth.
Finish off this triceps workout with rope cable triceps extensions. Perform a set of ten to twelve repetitions, followed immediately by dropping ten pounds and performing five more repetitions. Without resting between sets, continue, reducing the weight stack by ten pounds every set until you fail.
Put some Power Shrugs into Dead-lift Sets
If you like to dead lift, try this. Insert three power shrugs in between each dead-lift pull. For even more results, add a 20 second static hold at the end of each set.
Instead of Pull Ups, do Inverted Rows
Many weightlifters and body builders struggle with pull ups. If pull ups are a challenge, try doing inverted rows. Using the Smith machine, set the bar at chest level. Hang from this bar and prop your feet on a bench or something similar. Begin inverted rows, pushing your elbows and chest back towards the bar.
Use Non-spinal flex-ion to Work your Abs
Instead of torquing and taxing your spine by performing hundreds of sit ups and crunches, try strengthening and training your core with exercises which do not require your continuously flex your spine. These types of exercises include planks, rolling planks, side planks, and ab wheel roll outs. These exercises, done in combination provide a much better ab workout and are better for your spine and lower back.
The next time you begin your upper body muscle building workout, try these tips to improve your experience. These exercises will get the most out of your workout, helping you build and improve your upper body mass.
