If You’re really serious to build upper body muscle fast, you need three things: A killer, full upper body workout routine; proper nutrition, including protein and a slight calorie surplus; and the right recovery time in between your workouts.
If you want your upper body muscles to grow, you have to subject them to the right stimuli. That means doing strength-training workouts, ideally twice a week, because a November 2016 analysis published in the New Zealand journal Sports Medicine showed this to be superior to once-weekly training for hypertrophy.
There are several mechanisms by which strength training can prompt your muscles to grow larger and stronger. These include mechanical damage caused by challenging lifting sessions; metabolic fatigue, or working your muscles to the point they briefly run out of the fuel needed to contract, and maximizing the amount of time your muscles spend under tension.
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But just working out isn’t enough: “Your muscles get stronger as they rebuild during the rest periods between workouts, so always give each muscle group a full rest day before you work it again — more if you’re still significantly sore”.
Finally, your body needs a slight caloric surplus, all the nutrients from a healthy diet, and adequate protein to build muscle. In a position stand released by the International Society of Sports Nutrition in 2017, they note that for most people, a daily protein intake of 1.4 to 2.0 grams of protein per kilogram of body weight is enough to maintain and build muscle mass.
The reason a lot of people focus on upper body muscle-building is because that is the first part of the body we usually see when looking in the mirror. “Upper body muscle-building also signals a lot of things to society, such as strength, power, health, and confidence, to name a few”.
“We will in this article look into some essential upper-body muscle-building exercises that you can apply to your workout routine and enjoy the results with the consistent work you are putting into it”.
Exercises for upper body muscle building
Upper Body Muscle Building – Chest Area
The first exercise for upper body muscle building will be the bench press. You can choose to do it with an incline bench or with a flat bench. The bench press is an excellent upper body muscle-building exercise as it not only targets the chest but also your shoulders and triceps.
I recommend that you do bench press for one week and the next week work with dumbbells to switch your exercises up and keep them exciting.
Another great exercise for your chest is the flyer exercise. Grab two dumbbells and with them straight over your head, slowly lower your hands to the side of your body and push them back up again.
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Upper Body Muscle Building – Back Area
For the back upper body muscle-building, you can do the deadlift. The deadlift exercise is great for building core mass, but it should be performed correctly.
Another effective exercise when focusing on the back is the seated row. Sit on the seated row bench and keep your elbows close to your body and sit at a 90-degree angle and pull it towards you.
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Upper Body Muscle Building – Arms
The first exercise for arm upper body muscle building will be for your biceps. It is the incline dumbbell curls. Sit on an incline bench and with your elbows firm and back, curl your biceps in a slow movement and return to the starting position.
You can also make use of the pull-up bar for your biceps upper body muscle building. Grab the bar and pull yourself up in a slow-motion and return.
The following upper-body muscle-building exercise for your triceps is a great muscle builder. Lie on a bench and take a close grip on the bar and perform the same motion as with the bench press for your chest workout.
You can also use the dip bar for the triceps upper body muscle building.
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Upper body muscle building – What to know
As you have probably found out by now, there are tons of ways of working on exercises for upper body muscle building. The above mentioned are just some that a lot of bodybuilders prefer because of their effectiveness.
If you just include a couple of the exercises mentioned in this article, you will soon start to see results that are worth showing off for.
Related Articles:
- Science Backs Up “The Best Upper Body Workout” (Chest, Back, Arms And Shoulders)
- Are You Looking For The Top 3 Upper “Chest Exercises” For Building Thicker And Fuller Pecs
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