Upper Body Exercises

shoulder dumbellIf you observe a guy who possess that cut body, he usually do not have huge shoulders and chest, even thinking that the shoulders are underdeveloped. Meanwhile, you can tell that the chest is still defined but not in a scary way. In order to achieve this, we have created this set of routines. These upper-body exercises should be conducted on the first and fourth day of your workout week and should be performed as supersets (low repetition, shorter rest period).

Chest Exercises at the Gym:

Incline Dumbbell Press – Sit down on an incline bench with the dumbbells resting on your lower thighs. Lift the weights to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with your elbows under the dumbbells. Press the dumbbells up with your elbows to the sides until your arms are extended. Lower the weights to the sides of your upper chest. Do 15 reps and immediately move on to the next exercise.

Seated Pec Dec Fly – Sit in an upright position on a pec dec machine. Position the pads so that your upper arms are parallel to the floor. Keep your abs tight and your shoulders back. Using your chest strength, bring the pads together and squeeze. If the machine has pads, do not let your elbows flare off of them. Slowly return to the starting position. Perform 15 reps in a controlled, continuous motion. Rest for 60 seconds and repeat both exercises back to back.

Chest Exercises at Home:

Incline Weight Press – Sit down on a sturdy stool or bench with a pair of weights like dumbbells or canned soups resting on your lower thighs. Lift the weights to your shoulders and slowly lean back until your balance permits. Position the weights to the sides of your upper chest with elbows under the weights. Press the weights up with your elbows to the sides until your arms are extended. Slowly lower the weights to the sides of your upper chest. Do 15 reps of these and immediately move on to the next routine.

Seated Weight Fly – Sit with your back straight and simply switch your arm position by extending them to the sides. Keep your abdominals tight and your shoulders back. Then, slowly move your extended arms towards to your front, squeezing your chest. Slowly return to your starting position. Rest for 60 seconds and repeat both exercises back to back.

Shoulder Exercises at the Gym:

Dumbbell Lateral Raise – Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent. With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists are at shoulder height. Lower the weights and repeat for 15 reps, immediately performing the next exercise.

Reverse Pec Dec Fly – Lower the pec dec seat a bit and sit facing the machine. Adjust and grab the handles, then contract your rear deltoids and shoulder blades to bring the weight back. Visualize your shoulder blades pinching together throughout the movement. Once you have squeezed your shoulder blades together, return the handles to their initial position without letting the weights rest. Always keep the tension in your muscles. Do 15 reps, then rest for 60 seconds, and start all over with the dumbbell lateral raises. Perform a total of two supersets.

Shoulder Exercises at Home:

Weight Lateral Raise – While standing and your weights on your sides, slowly lift them forward using your forearm until they are a little above the thighs. Bend over at the hips slightly with your knees bent. Then, slowly raise your upper arms to the sides until your elbows and wrists are at shoulder length. Lower the weights slowly and repeat for 15 reps, immediately proceeding to the next exercise.

Reverse Seated Weight Fly – Sit on a sturdy chair or bench and bring the weights in front of you, extending your arms and keeping your abs and back straight. Then, using your shoulders blades, slowly pull the weights until they are at the sides of your upper chest, thereby minimizing the work of your arms. To effectively demonstrate this, imagine that your shoulder blades are pinching together throughout this routine. Once you have squeezed the shoulders together, slowly bring the weights to the original position, keeping the muscles in tension. Do 15 reps, then rest for 60 seconds. After which, start with the dumbbell lateral raises all over again, doing the whole shoulder exercise routine two times.

Back Exercises at the Gym:

Lat Pulldown – Sit with your thighs under the supports and grasp the cable bar with a wide grip. Pull the cable bar to your upper chest. Release until your arms and shoulders are fully extended. Repeat 15 times, then immediately perform the next exercise.

Seated Row – Sit on the platform with your knees bent and grasp the cable attachment. Position your knees with a slight bend. Pull the cable attachment to your waist while straightening your lower back. Pull your shoulders back and push your chest forward during the contraction. Release until your arms are extended, your shoulders are stretched forward and your lower back is flexed forward. Do 15 reps of these, then rest for 60 seconds and start the back routine all over again. Do two of these supersets.

Back Exercises at Home:

Straight-Arm Lat Pulldown – Grasp a dumbbell with a overhand grip. Bend at your waist, keeping your knees bent, back flat and your working arm hanging straight toward the floor. Rest your non-working hand on your thigh to support your torso. Then, keeping your arm as straight as possible, flex your back muscles to pull the weight back and up as high as possible. Hold for a brief count, then slowly lower the dumbbell along the same path to the starting position. Do 15 reps then repeat on the other side. After which, immediately perform the next routine.

One-Arm Rows – Start by kneeling on the bench or chair with just your left knee and hand. Pick up the weight with your right hand and start with the weight at the bottom, shoulders squared to the floor. Then, lift the weight up to your hip, squeezing your back, and then lower the weight back down. Do 15 repetitions, rest for 60 seconds before doing the back exercise routine all over again.