These exercises are some good to help you build a lot of upper body strength. With this workout plan you will see some impressive physical gains fast. Just make sure that you follow the steps as outlined to make the most of your workout sessions.
With this workout plan you will start out by by doing 5 sets of flat bench press with comfortable weights. Lay on your back and lower the bar to the middle of your chest and push the weigh back up until you are elbows are locked out. Now this is considered one rep try to do with 8 to 12 reps, and do around 5 sets. This is for the middle part of your chest.
Now you are going to do incline bench press which targets the upper part of the chest. you want to get comfortable weights the bar and do about 8 – 12 reps, and about three to five sets. Do not try to load up the bar with too much heavy weigh at first, your strength will come naturally in a short amount of time.
Using your own body weight do 8 – 15 reps, and four to six sets. This exercise will really hit the lower portion of your chest just above your rib cage.This exercise is also good for your triceps and front deltoid muscle.
You can also do military presses by sitting down in front of a smith machine and put on comfortable weights on each side of the barbell. Then you want to pick up the barbell and press the weights up until you have locked your elbows out and the weight is above your head, then lower the weight slowly towards your shoulders; the barbell can either be lowered to your chin or to the back of your neck. Do 8 to 12 reps and 3-5 sets. This will give you solid, broad and strong shoulder muscles.
The next exercise to round out your upper body exercises would be for your traps. You want to get a barbell and load it up with comfortable weights. Take the weight off the bar, then step back slowly and lower the weights towards your knees while holding the barbell in your hands. You’re then going to pull the barbell up using your trapezius muscles; almost as if you’re trying to raise your shoulders to your ears. Do 8 – 12 reps and 4 to 6 sets.
These muscles in your upper body will become strengthened and toned even with modest weights just by doing them regularly. You want to hit each body part at least once per week and twice per week if possible. This will give you the greatest results as far as muscle strength, definition, and visible muscles development. Also feel free to check out mine flat stomach exercises book which was an Amazon bestseller pack with tons of exercise tips for developing the core muscles.