Upper-body compound exercises are a great way to simultaneously increase strength and muscle growth. Compound exercises target multiple joint movements and major muscles, like your core muscles, at the same time. This gives you maximum efficiency when building muscle and strength as these exercises use more than one muscle group. Incorporating upper body compound exercises into your workout routine can provide a range of benefits, including:
Increased muscle mass and strength due to the use of multiple muscles.
Improved athleticism and physical performance due to increased stability in core muscles.
Enhanced coordination thanks to an improved balance between arms and legs.
Improved posture which can reduce the risk of injury when lifting heavy weights.
1. Bench Press
The bench press is a classic upper-body exercise that targets the chest, shoulders, and triceps. To perform it correctly, lie flat on a bench with your feet securely placed on the floor. Hold the barbell with both hands and arms extended straight above your chest. Keeping your arms straight, lower the barbell towards your chest then push the barbell back up to the starting position.
Variations:
Incline Dumbbell Bench Press – Lie on an incline bench at a 30-45 degree angle and perform the same motion as the standard flat bench press. This variation targets the upper chest more effectively than regular flat presses, as well as your shoulders and triceps.
Decline Dumbbell Bench Press – Lie on a decline bench and perform the same motion as the standard flat bench press. This variation targets your lower chest more effectively than regular flat presses, as well as your shoulders and triceps.
Tips:
Always ensure proper form when performing any exercise to prevent injury.
Aim to increase the weight of the barbell or dumbbells gradually over time to see results.
Try different variations to challenge yourself and target different muscle groups.
2. Pull-Ups/Chin-Ups
Pull-ups and chin-ups are popular exercises that target the back and biceps effectively. To perform a pull-up, grip a securely mounted bar with your palms facing away from you at shoulder width. Pull yourself up until your chin is level with the bar then lower yourself slowly back to the starting position. Chin-ups are similar to pull-ups, but with your palms facing toward you.
Variations:
Assisted Pull-Ups – With assistance from a spotter or using an assisted pull-up machine, you can perform pull-ups at any level of fitness.
Wide Grip Pull-Ups/Chin-Ups – This variation targets your lats more effectively by using a wider grip on the bar.
Close Grip Pull-Ups/Chin-Ups – This variation targets your biceps more effectively by using a narrower grip on the bar.
Tips:
Focus on engaging your lats and core muscles throughout each pull-up or chin-up to maximize results.
Avoid jerking when performing pull-ups or chin-ups, as this can put a strain on your joints.
Place a chair or bench underneath the bar and use it to step onto if you are unable to perform the full range of motion.
3. Push-Ups
Push-ups are one of the most versatile upper body exercises and target your chest, shoulders, triceps, and core. To perform a push-up correctly, start in a plank position with your elbows at shoulder width and feet hip-width apart. Lower yourself to the floor while keeping your back straight. Push away from the ground until you are back in the starting position.
Variations:
Incline Push-Ups – This variation targets your upper chest more effectively by elevating your hands on an elevated surface such as a bench or chair.
Decline Push-Ups – This variation targets your lower chest more effectively by placing your feet on an elevated surface, such as a bench or chair.
Tips:
Focus on engaging your core and glutes throughout the exercise for best results.
Be sure to keep your elbows at shoulder width distance during the push-up motion.
Start with basic variations before attempting harder ones such as one-arm/one-leg push-ups.
4. Overhead Press (Military Press)
The overhead press, also known as the military press, is a great exercise for targeting your shoulders, triceps, and upper back. To perform this lift correctly, stand with your feet hip-width apart while holding a barbell or dumbbell at shoulder height. From here, push the weights above your head until your arms are fully extended. Lower the weight back to shoulder height and repeat.
Variations:
Narrow Grip Press – This variation targets your triceps more effectively by bringing your hands close together on the barbell or dumbbells.
Wide Grip Press – This variation targets your shoulders more effectively by bringing your hands further apart from each other on the barbell or dumbbells.
Dumbbell Overhead Press – This variation allows you to target your shoulders and triceps more effectively by using two independent weights.
Tips:
Focus on engaging your core and glutes throughout the exercise for best results.
Avoid arching your back when pressing overhead, maintain a neutral spine.
5. Bent-Over Rows
The bent-over row is one of the best exercises for building strength and muscle in your upper back, biceps, and rear deltoids. To perform this lift correctly, stand with your feet hip-width apart while holding a barbell with an overhand grip just below knee height. From here, lean forward with a flat back until your torso is almost parallel to the floor. Row the barbell up to your chest, and then lower it back down to the starting position.
Variations:
Neutral Grip Rows – This variation targets your rear deltoids more effectively by reversing your grip on the barbell so that it is facing inwards towards you.
Wide Grip Rows – This variation targets your lats more effectively by widening your grip on the barbell and pulling it up towards your chest.
Dumbbell Rows – This variation allows you to target your muscles more effectively by using two independent weights.
Tips:
Focus on engaging your core and glutes throughout the exercise for best results.
Keep your back straight and parallel to the floor while performing the row.
Avoid jerking or swinging with your arms while lifting, use a slow, controlled motion.
6. Dips
Dips are a great exercise for targeting your chest, triceps, and shoulders. To perform this lift correctly, stand between two parallel bars and grip them firmly with an overhand grip. From here, lower your body down until your arms form a 90-degree angle at the elbows. Push yourself back up to the starting position and repeat.
Variations:
Body Weight Dips – This variation allows you to target your muscles more effectively by using only your body weight.
Knee Bent Dips– This variation targets your chest and triceps more effectively by keeping the knees bent during the exercise.
Hands Close Together Dips – This variation targets your triceps more effectively by bringing your hands closer together on the barbell or dumbbells.
Hands Wide Apart Dips – This variation targets your chest and shoulders more effectively
Tips:
Focus on engaging your core and glutes throughout the exercise for best results.
Keep your elbows close to your body during the dip, and avoid arching your back when pressing overhead.
7. Barbell Rows
The barbell row is one of the best exercises for building strength and muscle in your upper back, biceps, and rear deltoids. To perform this lift correctly, stand slightly bent over (30-45 degrees) with your feet hip-width apart while holding a barbell with an overhand grip just below waist height. From here, tighten your core and pull the barbell up to your chest while keeping your elbows tucked close to your body. Lower it back down and repeat.
Variations:
Neutral Grip Rows – This variation targets your rear deltoids more effectively by reversing your grip on the barbell so that it is facing inwards towards you.
Grip Rows – This variation targets your lats more effectively by widening your grip on the barbell and pulling it up towards your chest.
Dumbbell Rows – This variation allows you to target your muscles more effectively by using two independent weights.
Tips:
Focus on engaging your core and glutes throughout the exercise for best results.
Keep your back straight and parallel to the floor while performing the row.
Avoid jerking or swinging with your arms while lifting, use a slow, controlled motion.
8. Clean and Press
The clean and press is a dynamic full-body exercise that works multiple muscle groups, including the legs, hips, shoulders, and triceps. To perform this lift correctly, start by bending your knees and gripping the barbell just outside of your thighs with an overhand grip. From here, explosively extend your legs while simultaneously bringing the barbell up to your shoulders and pressing it above your head until your arms are fully extended. Lower the barbell back down to your shoulders, then drop yourself back down to the starting position and repeat.
Variations:
Barbell Clean & Press – This variation allows you to target multiple muscle groups with one lift by using a barbell.
Dumbbell Clean & Press – This variation works your muscles more independently, allowing you to use two separate weights.
Tips:
Keep your shoulder blades back and down throughout the exercise for the best results.
While pressing above your head, ensure that your torso is straight and in a single line with the barbell moving in a vertical plane.
Engage your core to maintain stability and control through the lift.
9. Arnold Press
The Arnold press is one of the best exercises for strengthening and developing your shoulder muscles. It targets the deltoids, triceps, and upper chest muscles in an effective but safe manner. To perform this lift correctly, start by sitting down on a weight bench with a dumbbell in each hand at shoulder height (palms facing up). From here, press the dumbbells above your head while rotating your wrists so that they are facing forward as you reach the top. Lower the weights back down to shoulder height and repeat.
Variations:
Dumbbell Front Raise – This variation allows you to target your front deltoids with a single weight by raising it directly in front of your body.
Dumbbell Lateral Raise – This variation allows you to target your side deltoids with a single weight by raising it out to the side of your body.
Tips:
Focus on engaging your core and glutes throughout the exercise for best results.
Keep your shoulder blades back and down throughout the motion.
Avoid swinging or jerking with your arms while lifting, use a slow and controlled motion.
10. Dumbbell Pullover
The dumbbell pullover is a classic exercise for strengthening and developing the chest, lats, triceps, shoulders, and core. To perform this lift correctly, start by lying down on a flat bench with your feet firmly planted on the ground and your back flat against the bench. From here, grab one dumbbell with both hands behind your head and extend your arms straight up. From here, lower the dumbbell behind your head until you feel a stretch in your chest, then press the weight back up to starting position and repeat.
Variations:
Dumbbell Floor Pullover – This variation allows you to target the same muscle groups while lying down on the floor instead of on a bench.
Dumbbell Push Press – This variation allows you to incorporate more power into the lift by explosively pressing the weight above your head.
Tips:
Engage your core and glutes throughout the exercise for best results.
Keep your shoulder blades back and down throughout the motion.
Avoid swinging or jerking with your arms while lifting, use a slow and controlled motion.
Conclusion
Upper compound body exercises are key for upper-body development, so it is important to practice proper form and technique for each exercise. With careful attention to form and regular progression, you will be able to build strength and muscle mass in your upper body effectively.
Don’t forget to always warm up before any exercise and stretch afterward to prevent injury and take rest days in between workouts to allow your muscles to recover between sessions. Start with lighter weights and build up gradually to heavier loads. Listen to your body and stop if you feel any pain or discomfort.
Incorporating compound exercises into your workout routine is an excellent way to challenge multiple muscle groups and boost overall strength. So don’t be afraid to mix up your routine with some of these upper body exercises, and you’ll be reaping the benefits in no time!
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