The most challenging element of working out is figuring out which muscles to focus on. The upper body is one of the essential parts that need your focus. These best upper body exercises will help you obtain the results you want from your workouts. Here are ten best upper body exercises to try out next time you work out. The cherry on top? You don't need a lot of equipment to complete these best exercises for the upper body. 

List Of Upper Body Workouts 

1. Bent-Over Row

The bent-over row is the best exercise for the back but isn't the best for everything. But it is a pure mass builder, and research shows that it similarly stimulates the upper and lower back. You can make this move with either a barbell or a dumbbell.

Keep your back straight as you pick up the barbell from the floor or a rack. Look ahead and pull the bar to your lower ribcage while tightening the muscles in your back. Focus on bringing your shoulder blade back, and don't cheat the reps.

2. Kettlebell Swing

The kettlebell swing is better for more advanced lifters, but it works very well in the legs, back, and core. It is among the best upper body exercises, and you must use your hips as hinges for each repetition.

You want to hold the kettlebell like you would for a deadlift. However, the first step is to swing it toward you so that your wrists align with your inner thighs. Then, using a snapping motion with your hips, you'll swing the kettlebell until it's about chest level.

3. Shoulder Press

The overhead shoulder press is a multi-joint exercise that works the front deltoids. All deltoid heads will benefit from it, but not nearly as much as the front delts. Keep your upper arms tucked under during this exercise to avoid shoulder damage. It is among the best upper body exercises.

Assemble the barbell at a shoulder-height rack. Ensure your hands are wider than shoulder-width apart when you grab the bar. Keep your elbows tucked in as you lean down and unrack the bar. When your upper arms are approximately parallel, lower the bar and repeat.

Also Read: Is Behind The Neck Press A Dangerous Exercise?

4. Pull-Ups

The pull-up is among the best exercises for the upper body. You can do this upper body exercise at home with your weight. The pulling movement uses the biceps a lot, which is excellent for building strength and muscle in the upper arm. If you can't do a pull-up with your body weight, use a pull-up support machine.

To do this upper body exercise at home:

1. Grab the bar with your hands wider than shoulder-width apart and your palms facing up.
2. Pull yourself up as high as you can and tense the muscles in your back.
3. Lower yourself down slowly.

It comes under good upper body workouts.

5. Bird Dog Holds

Bird dog holds great for improving your posture and flexibility, and they also relieve lower back pain and strengthen your back muscles. Your core and glutes will also get stronger with these best exercises for the upper body. This exercise holds so many benefits. Therefore, this made it to the list of upper body workouts.

Begin on all fours, with your knees under your hips, and your hands should be under your shoulders. Keep your back straight and use your core. At the same time, raise your left arm so it's level with your shoulders in front of you. Now push out your right leg so that it's straight out behind you. Hold for 5 seconds, then let go and switch to the other arm and leg. It is one of the best upper body exercises that you need to try.

6. Push-Ups

Push-ups come under good upper body workouts. Exercises like this target the triceps, pecs, and shoulders, and they can help you strengthen the core and lower back if done correctly. Therefore, this is one of the best upper body exercises for men.

Spreading your hands a little wider than shoulder-width apart is a good starting point. Keep your back flat and your core engaged as you descend your elbows at a 45-degree angle to your torso. Press yourself back up and continue.

Check Out: Bench Press Or Push Ups

7. Bicep Curls

This exercise works the biceps, the front arm muscles, and helps keep the shoulders stable. For this move, you'll need dumbbells or two similar-weight items from around the house.

Stand up with your feet shoulder-width apart and a weight in each hand. Start with your arms down by your sides and your palms facing away from your body. Lock your elbows at your sides and slowly pull the weights toward your shoulders by bending your elbows. Keep your back straight. Slowly move the weights back to where you started and do it again.

8. Lateral Raise

You'll strengthen your biceps, shoulders, and triceps with the lateral raise, among the best upper body exercises. For this technique, you'll need a weight in each hand and perform it standing up. To strengthen the shoulders, this upper body exercise isolates the deltoid muscles.

Begin with one dumbbell in each hand, with your arms extended to the sides. Lift the dumbbells out to the sides of your body until your elbows are shoulder-height or higher while keeping your arms almost straight. Perform a second set while slowly lowering the weights to your sides.

9. Dumbbell Bench Press

There are many similarities between bench press exercises and push-ups regarding technique and muscle-strengthening potential. The chest, triceps, and shoulders are all targets during this upper body workout. You'll need weights and a flat bench to rest on to perform this move.

Straighten your arms, keeping your back flat on the bench and a weight in each hand over the chest. Keep your elbows bent as you lower the weights until they form a 90-degree angle. Reverse the process and complete one of the best upper body exercises.

10. Chin-ups

Chin-ups are reverse push-ups, and push-ups use the same muscles as pull-ups but differently. It's a full-body exercise that targets the biceps, lats, core, and deltoids. 

Take hold of the horizontal bar under the frame with both hands, shoulder-width apart. Fingers facing inwards. You can improve your balance and weight distribution by crossing one foot over the other during the chin-up portion of the exercise. Once you've held for a few seconds, carefully lower yourself back to the starting position until your arms are straight.

Look Through: Chin-Ups And Pullups: Which Should You Try Out?

Takeaway 

Upper body workouts are important for improving both physique and health. Therefore, you should try out these best upper body exercises, which will help you strengthen your muscles and core. Make sure you inculcate such exercises in your workout routine and make yourself healthier. 

Frequently Asked Questions (FAQs)

Q1. Can I Work Out my Upper Body every day?

Doing the same thing daily can make you feel too tired or sore. When you use the same muscles repeatedly, your muscles don't have time to repair and grow. Experts say that you should train different muscle groups on different days so your body has time to recover.

Q2. How many Exercises should I do for my Upper Body?

Each week, you'll do two workouts for your upper body and two for your lower body. In your workout, you should do two exercises for each large muscle group and one for each small muscle group.

Also Read: Workout For Stronger Chest