Shopping Cart

Upper Body Workout


Upper Body Workout

Who doesn’t love the day when you get to test your strength on the bench? Upper body workouts have become a reward for many bodybuilding hopefuls. Make no mistake about it though: upper body workouts are more than just hammering your chest with bench presses. You need to make sure that when you are creating your upper body workout that you include a complete list of exercises that focus the front and the back of your body. For instance, many people wanting to lose weight or build muscle neglect the rear deltoid. Not strengthening this muscle may result in overcompensation issues and eventually injury. Many times this is due to misinformation. Let’s review exactly what you need to have a complete upper body workout that is sure to produce results.

What to Include in an Upper Body Workout

The following are the muscle groups and exercises that you’ll want to include during an upper body workout:

Chest

• Barbell Bench Press
• Dumbbell Fly
• Incline Dumbbell Press

Back

• Bent Over Rows
• Pull-ups
• Lat Pulldown

Lower Back

• Deadlift
• Hyperextensions
• Superman

Full Shoulder

• Arnold Press
• Dumbbell Overhead Press
• Barbell Military Press

Front Deltoid

• Alternating Dumbbell Front Raise

Lateral Deltoid

• Dumbbell Lateral Raise

Rear Deltoid

• Cable Reverse Fly

Triceps

• Overhead Triceps Extension
• Cable Pushdown
• Reverse Cable Extensions

Biceps

• Cable Crucifix Curl
• Hammer Curls
• Preacher Curls

Tips for Success
Best Way to Lift to Lose Weight and Build Muscle

• If your goal is to gain muscle mass or lose weight fast, then you’ll want to design your workout to reflect this.
• To build muscle mass: Select between 1 to 3 exercises per muscle group. Perform between 2 and 5 sets of 8 to 12 repetitions. Use between 65% to 85% of your one-repetition maximum.
• To lose weight: Select between 1 to 3 exercises per muscle group. Perform between 1 to 4 sets of 12 to 20 repetitions. Use between 50% to 65% of your 1RM.

Remember Your Nutrition

• Having a great workout program is only one part of the equation if you want to lose weight, burn fat, and build muscle. What you choose to do in the kitchen is far more important. Be sure you are eating a balance of complex carbohydrates, lean protein, and healthy fats. Supplement your meals with rich micronutrient foods such as vegetables and fruits. To fill in the nutritional gaps, be sure to take a multivitamin as well. Learn about the best exercises to build muscle and lose weight fast. 

Are you ready to break through your plateau and achieve your fitness goals?

Join the community of like minded people today.

REFERENCES

  1. Seeman, E. (2009). Bone Modeling and Remodeling. Critical Reviews in Eukaryotic Gene Expression, 19(3), 219-233.
  2. Stone, M. (1988). Implications for connective tissue and bone alterations resulting from resistance exercise training. Medicine & Science in Sports & Exercise, 20(5 Suppl), S162-S168.
  3. Heijden, G., Wang, Z., Chu, Z., Toffolo, G., Manesso, E., Sauer, P., & Sunehag, A. (2010). Strength Exercise Improves Muscle Mass and Hepatic Insulin Sensitivity in Obese Youth. Medicine & Science in Sports & Exercise, 42(11), 1973-1980.
  4. Tucker, L., & Mortell, R. (1993). Comparison of the Effects of Walking and Weight Training Programs on Body Image in Middle-Aged Women: An Experimental Study. American Journal of Health Promotion, 8(1), 34-42.

Best sellers

New Arrivals

Your One Stop Stop For Fitness
Your One Stop Stop For Fitness

Your One Stop Shop For Fitness

FitNOW Club is committed to help you achieve true health and fitness through the power of exercise and balanced nutrition.

Liquid error: Error in tag 'section' - 'anmegamenu-vert-1' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-2' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-3' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-4' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-5' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-6' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-7' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-8' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-9' is not a valid section type
Liquid error: Error in tag 'section' - 'anmegamenu-vert-10' is not a valid section type

Client service

Have a question?
You may contact us!

OUR CONTACTS:
800-552-2941
Open 24/7
773 Lynndale St. N, St. Petersburg, FL 33703
Delivery:

Free delivery all orders of $120 or more of eligible items across any product category qualify

PAYMENTS:

Credit Card: Visa, MasterCard, Maestro, American Express

RETUN POLICY:

You can return any item purchased within 16 days of the delivery date

Do you like any template? Apply its settings to your store — just select the template you like and press the «Apply» button of the desirable one. Templates can be switched at any time.
Applying a new template overrides the settings. Press «Copy» and paste it into any text file to save your current settings.

Export

Import

Import