Exercise for the upper body is a great way to tidy your shoulders, back and abs. They will also help you get rid of flabby hands or reduce to zero the risk of getting them in the future. Thanks to regular training, you will become stronger and will be able to easily perform everyday tasks.
The exercises described below were selected by professional athletes and trainers. They will help you get a torso that you can only envy. Repeat training at least twice a week, and do not forget about the warm-up, otherwise instead of a good result, you will get unpleasant stretching!
By the way, at most-beauty there is a very interesting article about the most beautiful athletes in Russia.
All people are different and have different goals. One person wants biceps of 45 centimeters, the other sees himself as a Hulk. Thanks to our training, everyone will get what they want. The main thing is to choose the right exercise and the number of repetitions. First, we will analyze the types of training, and then proceed to the description of the exercises.
- Circular training is an excellent fitness program. Choose no more than 10 exercises, and complete each task for a minute, moving on to the next without rest. Try to do as many repetitions as possible, but not to the detriment of technology. After completing the last exercise, take a break for 60 seconds, then enter a new circle. Do 3 complete cycles, each of which will take about 15 minutes.
- Supersets are the best solution to the problem of getting an attractive and embossed torso. One superset involves performing 2-3 exercises. They should be performed one after another, without a break and respite. Having made one superset, take a rest for a minute, and proceed to the execution of another.
- For high-quality torso training, it is also suitable to perform one exercise in several approaches. The only thing that needs attention is the right choice of weight. Repeat each exercise 3 times, with a ten-second rest break between sets and a half-minute break between exercises. It is worth saying that for the rapid growth of muscle mass it is better to take more weight and reduce the number of repetitions, bringing them to 6-8. If you want “embossed” muscles, the number of repetitions should be at least 12.
- Split-type workouts are designed for serious bodybuilders who are used to working out each muscle group separately, setting aside a separate day for them. If you do not know what split training is, then you should not worry, leave it for the big guys.
1
Dumbbell Kicks
With this exercise, it’s worth starting the workout, as it is great for warming up, kneading your back, arms and shoulders.
- Take sports equipment (dumbbell) in each hand and lift them at chest level, simulating a boxing stance;
- Alternately, throw your hands forward in line with your shoulder, striking the intended opponent. Keep your hands at shoulder level, turning your palms while hitting;
- Continue the series of strokes for 1-2 minutes.
2
Dumbbell Biceps Exercise
This exercise puts stress on the biceps, shoulders and upper back.
- Straighten your back with your feet shoulder-width apart;
- Tighten the body and close the blades;
- Take the dumbbells, one in your hand, turning your palms inward;
- At the same time, bring the dumbbells to your shoulders, bending your elbows, pausing for 1-2 seconds;
- Lower the dumbbells to your hips.
Important! Keep your elbows in one position without changing them while lifting the dumbbells. You can also lift dumbbells, alternating arms, and not simultaneously.
3
Dumbbell bench press
This exercise will strengthen and increase the muscles of the entire torso, making the main emphasis on the chest, abs, shoulders and biceps.
- Sit on the edge of a flat bench for bench press, bending your knees at a right angle, and placing your feet slightly wider than your shoulders;
- Lean slowly on a bench, holding dumbbells at chest level with elbows bent at right angles;
- Fully stretch your arms forward, holding them above the body and maintaining the stability of the dumbbells;
- Return your hands to the starting position.
Important! The weight of the dumbbells must not exceed the permissible norms. You must keep them steady while moving up and down. Instead of a bench, you can perform exercises on fitball.
4
Half-bent lateral dumbbell lift
Performing the exercise will help you strengthen the muscles of your upper back, arms, shoulders, and also improve your posture.
- Bend your knees, tilting the body slightly forward, and keep your back straight;
Expand your palms to each other, taking each weighting agent. Keep your hands in front of you; - Bend your arms a little at the elbow joints;
- Spread your arms at your sides, lifting them up and out. When lifting, keep the brushes in line with the shoulders;
- Return to starting position.
5
Back kicks for triceps training
You probably already understood from the name that this exercise will allow you to pump up triceps. Triceps are quite complex muscles that are practically not involved in everyday affairs. This means that if you do not work on them separately, most likely you will take the path leading to flabby hands.
- Stand straight and take a dumbbell in each of the hands;
- Pull the left leg forward, bending it at the knee;
- Tilt the body slightly forward;
- Press the elbow of the right hand against the body without releasing the dumbbell. Put the other hand with dumbbell to the leg;
- Push your right dumbbell back, straightening your elbow;
- Return to original stance;
- Repeat the approach with the other hand.
Important! During the “blows” do not move your shoulder, the forearm should work exclusively.
6
Shoulder press
This exercise will help you build muscle on your shoulders and upper back.
- Straighten your arms, taking a dumbbell in each;
- Lock your palms at the top, then bend your elbows, simulating a right angle. Hands from shoulder to elbow should be parallel to the floor;
- Lift weights above your head;
- Return the dumbbell brushes to their original position.
Important! In this exercise, the weight of the dumbbells is also important, it should not be too large, since during straightening the arms, they must be stable.
7
Vertical dumbbell lift
After completing this exercise, you will feel a pleasant pain in the shoulders, muscles of the chest and upper back, which will be the best evidence of progress.
- Sit down a bit, legs apart at the width of the hips; The back is straight, the pelvis is back.
- Take the dumbbells, holding them in front of you, turning your palms to your legs;
- Raise the dumbbells up to chest level, holding them in front of the body. The rise should be completed at the moment when the elbows become in line with the shoulders;
- Return the hands with dumbbells to their original position.
8
Twisting (Russian Twist)
Performing this exercise comprehensively involves almost all muscle groups in the upper body.
- Bend your knees slightly, leaving the spine taut, then slightly tilt your back back;
- Pick up a special fitness ball, stretching it out in front of you at chest level;
- Turn left, dragging the ball along in the same direction;
- Return to the starting position and do the same to the right.
If you do not have a ball, you can use a kettlebell, a dumbbell or curl without weighting at all. If you want to complicate the task, raise your legs and hold them above the floor during turns, which will increase the load on the press and other muscles.
9
Push ups
Push-ups - a universal exercise that affects different muscle groups, depending on the position of your hands. If your hands are shoulder width apart, you will “pump” your back and shoulders. By placing the brushes closer to each other, you can act on the triceps.
- Stand high;
- Bend your elbows and lower your rib cage so that it does not touch the floor. Keep your body in a straight line;
- Straighten your elbows, returning to its original position.
If it’s hard for you to do push-ups while standing on your toes, try kneeling, gradually moving to a more complicated version. You can measure your own progress by the number of push-ups, doing them at the end of the workout or separately from general exercises. But do not be fooled by quantity, forgetting about quality!
We will offer you a scale for monitoring the level of physical fitness, but you can customize it for yourself, based on their own capabilities.
- The initial level is 1-5 push-ups;
- The average level is 6-10 push ups;
- Advanced level - 11-20 push ups;
- Expert - more than 20 push-ups.
On my own experience, the editor most-beauty.ru checked the effectiveness of push-ups. This is one of the few exercises where, in the beginning, progress is quickly visible both in the number of maximum push-ups and in muscle growth.
10
Plank
Everyone loves the bar, quietly cursing it to themselves. It strengthens not only the abs, but also involves the arms and shoulders, gradually straining almost all the muscles of the body. There are countless options for implementing the bar, each of which you can easily find in the bowels of the Internet. Having tried everything, you can choose your favorite options that will help make problem muscle groups stronger and more attractive.