Science Backs Up “The Best Upper Body Workout” (Chest, Back, Arms And Shoulders)

Building a strong and sculpted upper body is a common goal for many gym-goers. While countless upper-body workout routines exist, the quest for the absolute “best” one can be overwhelming. However, science can guide us towards a program that effectively targets all the major upper body muscle groups, promoting growth and strength.

Resistance training, also known as strength training, is an essential component of any fitness/Bodybuilding routine, especially for building up your upper body. And, despite what some people may tell you, it won’t give you huge, oversized, bulging muscles.

In fact, regularly working out muscles in your arms, back, chest, and shoulders is vital to keeping your upper body stronger and giving your muscles the definition you always desired for. If you’re a woman or a man, the benefits of strength training extend far beyond toned, defined muscles.

According to Bigflex Dogg, CSCS, NASM-CPT, founder of Bigflex Dogg Club, building strength in your upper body not only makes daily tasks easier to perform, but it also helps to ward off osteoporosis and improves posture.

And the best part? “You can perform resistance training exercises in the comfort of your own home or in the gym. To help you get started on toning your upper body, we’ve rounded up some of the best exercises you can do anywhere, anytime, with just basic equipment”.

Jeremy Ethier, a NASM, and FMS certified trainer and Kinesiology graduate, also shared his go-to best science-based upper body workout.

The Power of Compound Movements

The foundation of an effective upper body workout lies in compound movements. These exercises engage multiple muscle groups simultaneously, leading to greater muscle activation and overall growth. Here are some science-backed compound movements that should be incorporated into your routine:

• Horizontal Push (Chest): Studies show exercises like incline dumbbell presses effectively target the upper chest due to the greater range of motion compared to barbell presses [1]. Dumbbells also allow for more natural arm movement, reducing stress on the shoulders.

• Horizontal Pull (Back): Seated cable rows are a great choice here. Research suggests they activate a wide range of back muscles, including the lats and rhomboids, while minimizing stress on the lower back [2].

• Vertical Push (Shoulders): Overhead presses, with either dumbbells or barbells, are a classic choice for targeting the shoulders. An EMG analysis by Bret Contreras revealed that overhead presses activate the deltoids (shoulder muscles) more effectively compared to other exercises [3].

• Vertical Pull (Back): Pull-ups are the king of back exercises. Studies have shown they activate similar lat muscles as lat pulldowns but with greater biceps involvement [4]. However, pull-ups can be challenging. Lat pulldowns offer a great alternative, especially for beginners.

Building a Science-Based Upper Body Routine

Here’s a sample upper body workout routine incorporating the principles discussed above:

Warm-up (5-10 minutes):

• Light cardio (jumping jacks, jogging in place)
• Dynamic stretches (arm circles, shoulder rolls)

Workout (3 sets of 8-12 repetitions per exercise):

1. Incline Dumbbell Press (Chest): Choose a weight that allows you to maintain proper form throughout the set. Focus on controlled movements, lowering the dumbbells slowly and pressing them back up explosively.
2. Seated Cable Row (Back): Adjust the cable height and seat position to target your upper and mid-back. Maintain a slight arch in your lower back and squeeze your shoulder blades together at the top of the movement.
3. Overhead Press (Shoulders): Start with a weight that allows you to control the movement throughout the entire range of motion. Press the weight directly overhead, keeping your core engaged for stability.

Optional (2-3 sets of 10-15 repetitions per exercise):

• Bicep Curls (Arms): Choose from various bicep curl variations (dumbbell curls, hammer curls) to target different bicep regions.
• Tricep Extensions (Arms): Tricep extensions with dumbbells or cables effectively isolate and strengthen the triceps.

Cool-down (5-10 minutes):

• Static stretches (chest stretches, shoulder stretches, tricep stretches)

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• Horizontal push
• Horizontal pull
• Vertical push
• Vertical pull
• Accessory movements

The program runs four days a week with three rest days. Two days are dedicated to the upper body and the remaining two to the lower body.

The upper-lower split program offers both a realistic time commitment and optimal training frequency, but to really make the most of it you should train with the most effective exercises. Jeremy Ethier breaks them down.

Best Science-Based Upper Body Workout

For intermediate and advanced athletes

If you are a beginner, Ethier recommends simply doing the first four exercises until you gain more experience at the gym. He also recommends switching them up within the same week:

• Incline Dumbbell Press – Barbell Bench Press
• Chest Supported Row – Barbell Row
• Overhead Press – Lateral Raises

Upper/Lower Split Program

Now that you have the routine for the upper body, why not try this science-based lower body workout. Alternatively, learn the awesome key to bigger pecs and healthy shoulders.

Progression and Individualization

Remember, this is just a sample routine. Progression is key to continued muscle growth. Gradually increase the weight, sets, or repetitions as you get stronger. It’s also crucial to listen to your body and adjust the exercises or weights based on your individual needs and fitness level.

Additional Considerations

• Rest Periods: Allow enough rest between sets (around 60-90 seconds) to recover adequately for the next set.
• Form Matters: Focus on proper form over lifting the heaviest weight possible. Using improper form can lead to injuries and hinder progress.
• Frequency: Aim for 2-3 upper body workouts per week, allowing sufficient rest for muscle recovery.
• Nutrition: A balanced diet rich in protein is essential for muscle growth and repair.

Wrapping Up 

By incorporating science-backed exercises and principles into your upper body workout routine, you can maximize muscle activation, promote growth and strength, and achieve your upper body sculpting goals. Remember, consistency and proper form are key to success. So, hit the gym, focus on these key exercises, and watch your upper body transform!

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