Upper Body including chest, arms and shoulders are the most preferred part of bodybuilding that people do exercises for. Chest displays the strength of a person, the more build up the chest is the stronger the person tends to be.
When people start working out they follow the simplest exercise for chest i.e. bench press. Many people think that only bench press with a different set of weights can do everything needed to build up chest, but in reality, chest needs more form of exercises to develop better. While bench press is a good exercise, your shoulders are not only restricted to pushing things away from it. You can build up your chest by pulling things towards it while standing as well. To get your pectoral muscles in good shape, working out from different angles is more beneficial.
For an iron like chest, you require a combination of different workout exercises that bulk up your chest and shoulders the right way. Below is mentioned a workout plan that covers all the postures through which you can work on your upper body.
This workout plan is excellent for anyone who wishes to get stronger muscles in the upper body and develop strength.
About the Workout Plan
This workout plan focuses on making your upper body stronger. But you should also do exercises for your lower body in gap days. This workout plan is only needed to be done twice a week, so you have enough time to rest and do lower body workout.
Rest 45 seconds after you perform each set and 2 minutes before you move onto the next pair.
Exercise “One A” – Barbell Bench Press
Lay down on a bench while facing your body upwards. Hold a barbell with your arms full spread upwards. This will be your starting position. Now slowly move the barbell downwards until it is right above your chest then return it to the starting position.
Perform 3 sets and increase the weight after each set is complete. Do 15 reps in the first set, 10 reps in second and 8 reps in the third. Once all the sets are completed, reduce 20% weight and continue until you cannot do any more reps.
Exercise “One B” – Pull Up’s
Hang on a pull-up bar with your hands spread at your shoulder width. While hanging freely on the bar, pull yourself up with the strength of your hands. When your chest reaches the bar, slowly move back to the starting position.
Complete 3 sets with any number of reps in each set.
Exercise “Two A” – Incline Dumbbell Bench Press
Grab dumbbells in each hand and lay down on an inclined bench facing upwards. Hold the dumbbells with your hands stretching upwards straight. Now slowly move your hands downward until your elbows are in a straight line with your shoulders.
Move your hands back to the starting position.
Perform 3 sets while increasing the weight after each set is completed. Do 15 reps in the first set, 10 reps in second and 8 reps in the third one. Once all the sets are completed, reduce 20% weight and continue until you cannot do any more reps.
Exercise “Two B” – Single Arm Dumbbell Row
Stand straight then slowly move your upper body downwards with your head and chest facing the ground. Move your hips a little back and slightly bend your knees. Grab the dumbbell with your right arm and let it your hang freely from your shoulder. Move the dumbbell upward until your elbow cannot go further up and then return to the starting position.
Perform 3 sets with each arm increasing the weight after each set. Do 15 reps in the first set and 10 reps in the remaining two. Switch hand after each set. Once the sets are completed, reduce 20% weight and perform equal reps with each hand as much as you can perform.
Exercise “Three A” – Dip
Hold the dip station and push up until your arms are stretched straight. Move slowly downwards until your elbows and shoulders make a straight line. Wait 2 seconds then push yourself back up to the initial position.
Complete 2 sets with any number of reps in each set.
Exercise “Three B” – Push Up and Row
For this exercise, you will need hex dumbbells. Grab the dumbbells with your hands and lay down on the ground like you do when doing push ups. Now slowly move the right body side upward with the dumbbell by stretching your left arm. Then move back down and do the same with the left arm. When each side is done, it is considered as 1 rep.
Complete 2 sets of 10 reps in each set.
Exercise “Four A” – Overhead Triceps Extension and Pushdown
For this exercise, you will need a high pulley. Attach a rope to the pulley and hold it in your both hands while facing away from the pulley. Your arms should be above your head with your elbows bent and facing away from you. Incline your body slightly downwards. Move your hands forward until you arms are straight. Hold this position then return to the initial pose. Complete 15 reps with this pose. Now stand parallel to the rope with your body facing towards it. Grab the rope with your both hands, with your elbows bent. Pull the rope downwards and complete 10 reps.
When you complete the second exercise, it will be considered as 1 rep. Continue until you complete 3 sets.
Exercise “Four B” – Dumbbell Biceps Curl
Stand straight with a dumbbell in each hand. Hang your hands freely down with your palms facing in a forward direction. Now bring your hands upward until they are in front of your shoulders, without moving your elbows. Your elbows should always face the ground. Return to the initial position to complete 1 rep.
Complete 3 sets of 10 reps in each set.