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Surprisingly, strengthening the upper body has many more advantages than just giving you that puffed out chest or a Superman look that women adore. It will boost your heart health, straighten your posture, and protect your bones. However, creating a well-rounded upper body workout can be difficult: we all want big biceps, strong chests, and lean tris, but we don’t know where to start, or what exercises will get the job done as fast as possible. With all of the fitness blogs, personal trainers and bodybuilders online, there are a variety of exercises to choose from, but we want to help narrow down your choice to the best. Listed below are the most effective upper body exercises that will strengthen your biceps, triceps, shoulders, and chest.


Dumbbell Squeeze Press:

Dumbbell Squeeze Press

Duration: 3 sets of 8-10 reps

Main Muscle: Pectorals

How To: Choose dumbbells of your choice. Lay on your back on a bench holding the pair of dumbbells straight above your chest, palms facing together. Squeeze the weights together as hard as possible and hold. Lower the weights to the sides of your chest, push them back up. Squeeze the weights together the entire time. Repeat.


Incline Push Up:

Incline Push Up

Duration: 3 sets of 10-20 reps

Main Muscles: Pectorals, Trapezius, Deltoids & Triceps

How To: Stand facing a bench, box or any other sturdy elevated platform. Place hands on the edge of the bench or platform, a little wider than shoulder width apart. Straighten your legs so you are in a straight arm plank position. Squeeze your butt and bend your arms until your nose is touching the bench or platform. Push body back up by straightening arms. Keep your butt squeezed and down the entire time. Repeat.


Dumbbell Shoulder Press:

Shoulder Press

Duration: 3 sets of 8-12 reps

Strengthens: Deltoids

How To: Sit on a flat bench, preferably with a back rest to keep your posture straight. Hold a dumbbell in each hand with your palms facing forward. Raise the weights so that they are levelled with your shoulders. Then push the dumbbells upward until your arms are completely straight. After holding for a moment, slowly lower the weights back down to shoulder level. Repeat.


Tricep Dips:

Tricep Dips

Duration: 3 sets of 8-10 reps

Strengthens: Triceps & Deltoids

How To: Position your hands shoulder-width apart on a secured bench, or arm rest if performing hanging dips. Your fingers should be facing you. Place your butt off and in front of the bench with your legs extended in front of you. Start with your arms straight, and then slowly bend your elbows to lower your body toward the floor until your elbows are at a 90-degree angle. Press down into the bench to straighten your elbows and return to the starting position. Repeat.


Dumbbell Bicep Curl:

Bicep Curl

Duration: 3 sets of 8-12 reps

Strengthens: Biceps

How To: Stand straight with a dumbbell in each hand and arms straight by your sides. Keep your elbows close to your torso and have your palms facing forward. Without moving your upper arms curl the weights until they are at shoulder level. After a moment slowly lower the dumbbells back to the starting position. Repeat.


One Arm Dumbbell Curl Row:

Dumbbell Row

Duration: 3 sets of 8-12 reps

Strengthens: Biceps

How To: Find a flat bench. Place the right leg on top of the end of the bench and bend your torso forward until your upper body is parallel to the floor. Place your right hand on the other end of the bench for support. Pick up the dumbbell with your left hand, palm facing your torso. Keep your lower back straight and keeping your upper arm close to your side pull the dumbbell up to your chest. After a moment slowly lower the dumbbell back down to the starting position. Repeat.

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