Build strength in your arms, shoulders, chest, and back with targeted upper body training.
Upper Body Muscle Groups
Push Muscles: Chest, shoulders (front), triceps
Pull Muscles: Back, shoulders (rear), biceps
A balanced routine works both.
Bodyweight Upper Body
No equipment needed:
- Push-ups (many variations)
- Dips (using a chair)
- Pike push-ups
- Inverted rows (using a table)
- Planks and plank variations
With Weights
Dumbbells or resistance bands:
- Chest press
- Rows
- Shoulder press
- Bicep curls
- Tricep extensions
- Lateral raises
Our Upper Body Sessions
- "Upper Body Basics" - Learn key movements
- "Push Day" - Chest, shoulders, triceps focus
- "Pull Day" - Back and biceps focus
- "Arms and Shoulders" - Targeted arm work
- "Upper Body Strength" - Full upper workout
Programming Tips
- Work upper body 2-3x per week
- Allow 48 hours between sessions
- Balance push and pull exercises
- Include variety in movements
- Progress weight or reps over time
Common Mistakes
- Neglecting back for chest
- Going too heavy too soon
- Skipping warmup
- Not engaging core during movements
- Training through pain