7 Best Exercise For The Upper Body Workouts Routine

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Going to the gym and thinking hours and hours that one day you will have your dream body. But this won’t work anymore.

Having a busy schedule and maintaining your fitness is quite difficult.

Therefore, the working people have got you these amazing upper body workouts.

If you don’t have a good upper body, then probably you are missing out on your fashionable look.

When you wear t-shirts or shirts, your clothes will take-up a good shape only when you have a nice upper body.

Wanna get that amazing super dashing upper body.

You are in the right place.

In this post, I’m gonna give you the best upper body workouts that will change your look.

But before we get into our work out plan, let’s check out some facts related to this upper body series.

What is the upper and lower body split?

Upper and lower body split workout

Upper and Lower body split are dividing your workout routine for the entire body into two per week.

This simply means, that on one day you will be training your upper body and on the next day you should train your lower body.

However, your split should look something like this

Whole-body workout split

  • Monday- Upper
  • Tuesday- Lower
  • Wednesday- Rest Day
  • Thursday- Upper
  • Friday- Lower
  • Saturday- Cardio (Optional)
  • Sunday- Rest Day

This was the simple workout split for a week, you can make changes to it according to your need.

Types of gym workout?

There are basically 4 types of exercise that you can do

Types of gym workout

1. Aerobic exercise:

Aerobic exercise is also known as for endurance. Anything that can increase your heartbeat and your breathing usually comes under this.

And you know, for fat burning the main component which really matters is how high your heartbeat is.

Some of the common activity that can come under aerobic exercise are:

  • Walking
  • Jogging
  • Jumping
  • Dancing
  • Playing any sports
  • Climbing stairs

2. Strength exercise:

This is the main exercise for the males and this exercise helps in making your bones and muscle strength.

Some of the common exercises that come under strength exercise are:

  • Lifting weights
  • Resistance machines
  • Resistance band workouts

3. Flexibility:

This type of exercise helps in giving you a wide range of motions.

Some common exercise is:

  • Stretching
  • Yoga

4. Balance exercise:

Balance exercise is generally a good option for adults because this helps them in making a good core.

Some common exercise:

  • Heel to toe balance
  • One foot balance
  • Tai chi poses

Now, you got the basic idea which workout routine we will be performing in this upper body exercise.

The strength exercise.

Now, before we get into the upper body workout

Let’s deal with some warm-up exercise

Upper Body Warmup Exercise

1. March in place:

This one is simple to kickstart your body workout routines.

This exercise will increase your heart beat and will help you in burning some extra calories.

To do this:

  •  Stand in your place
  • Lift your leg up and hold for a normal 1 second and keep it down
  • Now, lift your right leg up and hold for 1 second and keep it down.
  • Do this motion at a normal

Do this warmup exercise for 2 rounds for 45 seconds.

2. Jump ropes:

You probably have done in your childhood, but jump ropes are a great exercise for burning fat.

By alone with a jump rope exercise you can easily burn 500-600 calories.

This exercise is simple, just grab a skipping rope and hold the handle in your hands

Make a proper alignment with your body and then start jumping.

3. Jumping Jack:

Lazy to do exercise, jump stand in place and jump.

That’s what jumping jack is.

But, really this exercise also burns amazing calories in a short amount of time.

And this can turn out to be a great exercise for fat burn.

To do this:

  • Stand in your place
  • Spread your legs and make the proper distance between them
  • Now, jump as high as you can
  • While landing join your legs (meaning there should be no gap)

Do this exercise for 2 rounds for 45 seconds.

4. Mountain climbers:

Wanna build in house abs? Try these mountain climbers.

Mountain climbers exercise also increases your heartbeat so fast.

This exercise is a great way to activate your core muscles.

To do this:

  • Get down on a ground
  • Get yourself in push-ups position
  • Now, bring your right knee closer to your elbow and bring it back
  • Do the same with your left knee
  • Repeat this process a bit faster

Do this exercise for 2 rounds for 45 seconds.

Upper body warmup exercise

That sums up our upper body warm-up exercises.

For more detailed warm-up exercises

Check out:

Advanced upper body warm-up exercises

Now, let’s get in to our main workout routine

Upper Body Gym Workouts


Upper body workouts- pull ups

Starting from the basic but very effective exercise.

Pullups are a great option to improve your strength.

This can help you in building a stronger back and also gives you a wider look.

To do this:

  • Hold the pullups bar from both the hands
  • Your hand should be closer to the end (not fully)
  • Make a stronghold
  • Now, slowly lift your body up by taking help of your hand placed in the pullup bars
  • Bring your chin up to the bar and then bring it back

Remember, do not perform this exercise by taking the help of momentum.

This will destroy its effectiveness.

Do this exercise for 3 sets of 12 repetitions each.

One Arm Dumbbells Rows:

upper body workouts- one arm rows

This will train your lats and back.

One arm dumbbells rows are the perfect exercise for getting V-shape look back.

If you keep your form properly, you can easily add up huge mass to your upper and lower lats.

To do this:

  • Place your left knee on the bench
  • Now, place your left hand on the bench and bend a bit (should be in parallel with the floor)
  • Hold a dumbbell in your right hand and slowly bring the dumbbell closer towards your back and then release it back

Do this exercise for 3 sets of 12 repetitions each.

Dumbbell bench press:

Bench press
Set of strength training. Men and women lifting weights, pressing barbells and boxing. Activity concept. Vector illustration can be used for topics like gym and weightlifting

This exercise will add up a huge mass to your chest muscle.

By doing this, you will have a wider chest.

To do this:

  • Lie down on the bench
  • Place your hands closer to the side of your chest (with dumbbells in your hands)
  • Now, lift the dumbbells up (your hands should initially be in 45 degrees and then should go up)

Do this dumbbell bench press for 3 sets of 12 repetitions each.

Shoulder Press:

Shoulder press

The shoulder press is also known as military press.

This exercise will give you a wider look from the up.

Actually, with this shoulder press, you can not just add more muscle mass but it will also help you in improving your strength.

And by this, you can perform more reps of bench press.

To do this:

  • Hold the dumbbells in your hand
  • Place your hands near to your shoulder by facing the dumbbells in front
  • Now, lift the dumbbells up and bring it back closer to your shoulder

Do not touch the dumbbells to your shoulders.

Do this exercise for 3 sets of 12 repetitions each.

Hammer Curls:

Hammer curls

Hammer curls are a great way to build your biceps.

This exercise also helps you in building and getting your bicep peak in nice-looking shape.

You can do this by sitting or by standing.

To do this:

  • Take a dumbbell in both the hands
  • Now, lift one dumbbell up in a position as you want to hammer it down
  • Bring closer to your chest side
  • Move it back and then do the same with the other dumbbell

Do this Hammer curls for 3 sets of 12 repetitions each.

Tricep Dips:

tricep dips

Just like biceps, tricep is also important and by training them you can get bigger and muscular arms.

Triceps are very important in making out your arms look.

And, dips are the best way to train them

This will give you a V-cutter shape triceps.

To do this:

  • Sit down on the bench
  • Now, make a tight grip with your hands to the edge of the bench
  • Lift your hips from the bench and then bring it down closer to the ground
  • Now, lift your body up by straightening your arms in a full position

Do this exercise for 3 sets of 12 repetitions each.

Lateral Raise:

lateral raise

This shoulder exercise will help you in adding width to your shoulder.

This exercise particularly works on your delts.

And, will you give a boulder shoulder.

To do this:

  • Hold the dumbbells in your hand
  • Now, lift the dumbbells to the right and left the side, making T position of your body
  • Hold the dumbbells in align to the side of your shoulder

You can do this exercise alternatively, first with a right hand and then left hand.

Do this exercise for 3 sets of 12 repetitions.

That’s it from the upper body workouts

Now, let’s have a look on some list of compound exercise you can do

4 Best Upper Body Compound Exercise

Overhead Press/Shoulder Press: 3 sets of 6-10 repetitions each

Pullups: 3 sets of 12 repetitions each

Incline dumbbell press: 3 sets of 12 repetitions each

Chest rows: 3 sets of 12 repetitions each

Now, for more specific I have divided this workout routine on the basis of the level

Let’s have a look

Upper Body Workout Routine Based On Levels

 For Intermediate 

  • Incline dumbbell press
  • Shoulder press
  • Lat pull-downs
  • Dumbbell Curls

For Advanced

  • Barbell overhead press
  • Barbell bench press
  • Hammer curls
  • Tricep kickbacks

That’s it from the post.

Now, I hope you have got the idea of where, to begin with your upper body workouts.

There are so many exercises that you can include in your upper body workout routine, but I have tried to keep it simple and sweet.

Till then go to the gym and crush it.


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