Upper body workout: Exercises for arms, chest, back and shoulders

The upper body workout is essential for building strength, balance, and aesthetics.

It includes exercises for chest, back, shoulders, and arms, helping both those aiming for muscle growth and those focused on conditioning.

In this article, you’ll learn about the main muscle groups, the best exercises, ready-to-use training examples, and strategies to maximize your results.

Why train the upper body?

• Body balance: prevents disproportion between upper and lower body.
• Functional strength: improves daily movements like pushing and pulling.
• Injury prevention: stronger muscles protect joints.
• Aesthetics: contributes to better posture and toned arms.

Main muscle groups in an upper body workout

• Chest (pectoralis major and minor).
• Back (latissimus dorsi, trapezius, rhomboids).
• Shoulders (deltoids: anterior, medial, posterior).
• Arms (biceps and triceps).

Best exercises for an upper body workout

Chest

• Bench press – 3×10
• Incline dumbbell press – 3×12
• Push-ups – 3×15

Back

• Pull-ups – 3×8
• Bent-over row – 3×10
• Lat pulldown – 3×12

Shoulders

• Military press – 3×10
• Lateral raises – 3×12
• Rear delt fly – 3×12

Arms

• Biceps curls – 3×12
• Triceps pushdown – 3×12
• Bench dips – 3×10

Example training routines

Beginner

• Bench press – 3×12
• Lat pulldown – 3×12
• Military press – 3×12
• Biceps curls – 3×12

Intermediate

• Incline press – 4×10
• Bent-over row – 4×10
• Lateral raises – 3×12
• Triceps rope – 3×12

Advanced

• Bench press – 5×8
• Pull-ups – 5×6-8
• Military press – 4×8
• Alternating curls – 4×10
• Skull crushers – 4×10

Common mistakes in upper body training

• Poor posture, causing shoulder overload.
• Overtraining arms and chest while neglecting the back.
• Using heavy loads with incorrect technique.
• Not allowing enough rest between workouts.

Strategies to progress

• Gradually increase load (progressive overload).
• Vary angles and exercises.
• Combine compound and isolation movements.
• Ensure a protein-rich diet.
• Rest and sleep for proper recovery.

The upper body workout is essential for strength, balance, and aesthetics. By including chest, back, shoulder, and arm exercises, you’ll achieve complete development and avoid injuries.

Download the Befit app and access personalized upper body and lower body workouts to achieve your goals efficiently.