The best upper body exercises

Over the years, I tried many exercises by checking on YouTube and the internet and having a personal coach. I am not looking at being a bodybuilder but just being in good shape, capable of pulling or pushing objects, climbing. In short, I can move without feeling blocked by my body. This post is about my finding on what are the best upper body exercise to include in every routine.

Weight or body training?

First, would you do weight or body training? I believe a mix of both is needed. It will help to grow the muscle, which will help to consume more calories over the day but not to the extent of getting large muscles. The best combination is to mix all: body, lightweight and heavyweight.

Always listen to your body, don’t push it if you feel pain or tiredness. Just adapt the weight and repetition.

How much weight? How many reps?

If you are a beginner, start low with fewer repetitions and weight. Then increase slowly after 2-3 weeks until you think you have reached a good level to maintain you in good shape. The number of sets should always be 4 or 5 for your body to develop and learn each exercise. The repetition should be between 8 to 30.

Always work the whole muscle as everything is linked in our body, and if you want the right strength, you should develop it from everywhere and not only one part like the biceps. It would be best if you targeted all group muscles: shoulder, back, glutes, forearms, biceps, chest traps, and neck. The abs do not need specific training and will develop with all exercises.

Build strength from your tendons

Muscles are not the only part to be worked out. Indeed, tendons are essential in giving power. They must be included in your training. One way to achieve this is by changing your grip (use a towel on your bar) and using variations for every exercise based on:

• Eccentric exercises: the negative opposite movement
• Plyometrics: explosive movement
• Partial reps
• Use a full range of movement

I remind you that you will not lose weight through gym training. It can only be achieved through a proper diet. The training can help you to control better the calories you burn.

My best upper body exercises

Here is my list of what I think are the best exercises to include in any upper body routine:

1. Bent-over row
2. Deadlift
3. Bench press
4. Push-up
5. Overhead shoulder press
6. Pull-ups
7. Bicep curl
8. Overhead triceps extension

Between sets, you should include some mobility exercises to help maintain your body and prepare it for the workout exercise. It will reduce the risk of injury.
List of recommended mobility exercises: thoracic rotation, monster walks, chest opener, Dynamic TYI, shoulder apart, shoulder ups and downs.

Example of a good workout routine

A standard workout should look like this:

• 5 min warm-up/readiness
• 20min exercises – Example: 5 sets of 8 reps deadlift, 4 sets of 8 reps biceps curl, 5 sets of 8 reps bent over row, 5 sets of 8 reps push-ups
• 5 min burst/cardio – Example: burpees, biking, running

As a final note, always listen to your body, always respect the form. If you are unsure how to do it, check with a professional trainer. If you feel pain stop, do some stretching and eccentric exercises. Focus on the best upper body exercises to get the optimum results.