Dips, bench presses, pull-ups, push-ups, dumbbell rows, overhead press, etc. However, there is also a number of powerful exercises that can help you just as much, or more, that you won’t see being done at the gym as often (if at all) as the mainstream exercises. All of this is leading to my main point. The main target of the exercise is your shoulders and traps, but it also targets your chest, forearms and your lats to some degree. This is particularly true if your partner prefers the “take charge” type. I will try the elbow-out tricep extension exercise that BJ was talking about. I am a 22 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. Steps Thanks for sharing this kind of bodybuilding tips. According to Mike, it also trains the one part of the triceps that we all seem to neglect – the lower head (medial head) which stretches along the elbow joint, which is also correlated with improved elbow strength. (Note: The numbers after the exercises are how many sets/reps to do. View thebodybuildingblog’s profile on Facebook, View thebodybuildingblog’s profile on Instagram, View thebodybuil0982’s profile on Pinterest, genetics play an important role in all of this, explosive compound-calorie-burning furnace, exercise will help you improve your bench, the most effective chest-building exercises, Top 9 Resistance Band Chest Exercises For A Bigger Chest (With PDF), Top 13 Reasons Why You’re Not Gaining Muscle, 6 Week Workout Program To Build Muscle (With PDF), 27 Reasons Why You’re Not Losing Weight and How To Quickly Fix Them, Home Shoulder Workout – Top 11 Shoulder Exercises to do at Home, Build Bigger Arms with this Workout Program. These five moves can help you craft an upper-body resistance band workout wherever you are. 5 of THE BEST upper body exercises to get toned arms at home with dumbbells. It might take you several weeks (or months) to hit 50 but so what? Photo Credit Men’s HealthI remember first seeing this upper body exercise in one of Mike O’ Hearn’s videos where he was claiming that it’s one of the best ones out there to train your triceps.I was really confused at first as the exercise seemed quite… strange.As soon as I started doing it at the gym did I learn what was so special about it.It works the same way and has the same effect on your triceps as your traditional triceps extensions – such as skull crushers.However it is a lot easier on your elbow joints.Mike O’Hearn also claims that this exercise puts a different type of tension on the elbows which allows them to strengthen over time.That being said this upper body exercise has what is known as a trickle-down effect – meaning that its benefits will be advantageous for other exercises such as the bench press, or at least that’s what Mr. O’Hearn claims.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-box-4','ezslot_1',124,'0','0']));Another person who also advocates this notion is Men’s Health fitness director BJ Gaddour who claims that this exercise will help you improve your bench, using the words of Dave Tate who is a well known power lifter. The main difference is that by lying flat on your back and pressing the plate you isolate the chest even more but you remove some of the tension from your shoulders.At the end of the day, it comes down to your own personal preference – whether you want to isolate the chest more or you want to compound the exercise.Also, keep in mind that this upper body exercise has been regarded as one of the most effective chest-building exercises by Muscle and Strength magazine.So it’s really worth considering.4. If you’re new to this exercise, start out with 10 a day and then gradually add 5 additional pushups to that number each week. Men Avoid Expressing Feelings In Fear Of Being “Unmanly,” Says Study, Men's Variety Copyright 2021. View this post on Instagram. A standing overhead press isn’t only one of the best exercises you can do for your shoulders, but it also engages your upper back and core. John Lannoye is editor and founder of Men's Variety. If this tutorial was not good enough I suggest you hop on over to Bodybuilding.com and check out the short video they have explaining everything step by step. When they’re properly exercised, they often take on a horseshoe quality. I have decided to share my collected knowledge in the field with my readers in hopes of making lives easier. You know?Most importantly it works on the one part of the chest that we most often leave abounded – the inner pecs.That stunning muscle definition and muscle-fiber separation is not going to just magically appear on your body. This is probably one of my top favorite upper body exercises. Squat down and grab the dumbbells. Start making circular motion with the weight clockwise or counterclockwise (doesn’t matter – you can even change it up as you’re going to add more variety). It works the same way and has the same effect on your triceps as your traditional triceps extensions – such as skull crushers. One of the best exercises you can do to build strength and power in the chest area are simple pushups. Before I walk you through the five upper body exercises specifically designed for power, it’s important to have a basic overview of the upper body muscles. Editor's Picks. The best part about it is that it can serve as a hybrid exercise – i.e it’s beneficial as it’s really going to help you develop your upper-body’s muscularity while at the same time, due to it’s high intensity nature, will help you boost your caloric burn and ultimately burn more body fat. It’s a great exercise that really puts a lot of tension on your shoulders and don’t even get me started on your chest muscles – to which it applies constant isolated tension.You can really feel the burn afterwards. The Man MakerIn case you were wondering – Yes, that is the real name of the exercise.There is a good reason why this exercise is called the “Man Maker” – it’s hard, it’s explosive and most importantly it’s going to help you develop your upper region.Similarly to the Windmill exercise – the Man Maker can help you burn some extra body fat while helping you boost muscle growth.Furthermore, due to it’s explosive and compound nature it can potentially boost testosterone production which will come in handy when trying to grow bigger and stronger.The Man Maker also targets a variety of muscle groups simultaneously – your middle back, your lats, your shoulders, abs and even your quads and glutes.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-banner-1','ezslot_3',126,'0','0']));It’s also pretty fun to do, which is why it’s one my favorite upper body exercises.How to do it: Place two dumbbells on the ground in front of you sitting parallel to each other. Stand in a position where your legs are slightly wider than shoulder width (for stability) holding the weight in front of your abdomen. There’s something about working the arms, back & shoulders that makes me feel strong & sexy. Your legs should be resting behind you, knees hip-width apart (or slightly farther apart for extra balance). Dance Moves for Your Upper Body. However, there is also a number of powerful exercises that can help you just as much, or more, that you won’t see being done at the gym as often (if at all) as the mainstream exercises. Equipment: 10-pound dumbbells Performing upper body stretches before intense exercises is absolutely essential. a total of 4 times and do it with the full range of motion. You can do these on a set of monkey bars if there’s a park near you or you can pick up a pair of doorway frames (see Amazon). Upper Body Workout #4: 3 Strikes & Out. Upper body workouts: Weave these arm, shoulder, chest, and back exercises into your routine to get a strong upper half. Focus your eyes between your hands. Choose weights that you can lift by only bending your elbow, not allowing any movement elsewhere in … Blowing out your triceps through dips helps increase your overall upper body strength, which in turns boosts power. One of the most attractive parts of a man’s physique are his triceps. Below are three foundational rules that apply to nearly every lifter looking to gain muscle mass and strength. Doing so will allow you to better please your mate and not tire out in the process. This is your starting position.Initiate by kicking your feet back as you enter a push-up position holding on to the dumbbells but instead of going down to the floor you are going to bring up the dumbbells up as if you are doing a dumbbell row for each side.Hop your feet forward to your starting position and rise up cleaning the weights and bringing them to shoulder level. Use this list to add some variety to your workout so that you can target your muscles from different angles and ultimately boost muscle growth, and to make things more fun when at the gym and feel less like a chore. Push Ups The push up is so much more than a chest exercise. Specifics: Upper-Body Exercise #5: Bent-Arm Plank. If you want your mate to get really excited, show them a tight tummy! Wrap a towel around the end of the barbell and wedge it into a corner on the floor.Again, I strongly do NOT recommend you do that as the barbell might slip.How to do it: Before I explain the intricate nature of the exercise it would be important to mention that I am focusing on its classic stance – the staggered stance.I strongly recommend you check out Nick Tumminello’s “Ultimate guide to landmine presses“ where he comprehensively explains how to successfully perform all 7 different stances of the exercise!Anyway, let’s continue:Place one end of the barbell in a landmine holder/station. Photo Credit: Bodybuilding.comI am pretty sure you have never heard of the Svend press, have you?This is probably one of my top favorite upper body exercises.It’s so simple and at the same time leaves you struggling to finish off your last set of repetitions. You have to work for it and this is one of the best upper body exercises that will help you.How to do it: While standing up or sitting down grab a weighted plate with which you feel most comfortable doing anywhere from 8 to 12 repetitions. Wrap a towel around the end of the barbell and wedge it into a corner on the floor. Arms should be at the sides. Squat down and grab the dumbbells. Now that we've covered at-home exercises for the lower body and core, let's talk upper body! All Rights Reserved. Power can be defined as the rate of preforming a given task with your muscles. If you want to know more about Bobby Maximus’ upper body workout, AskMen India shares 5 weightlifting exercises from his routine: Bench Press. eval(ez_write_tag([[580,400],'the_bodybuilding_blog_com-box-3','ezslot_4',121,'0','0']));Clearly, genetics play an important role in all of this. Hold the other end of the barbell in your hand at your shoulder with your mirrored foot forward – if you’re using your right hand put your left foot forward.This is your starting position.Press the barbell forward until your arm is almost straight – keep in mind that you don’t want your elbows to be fully locked out as that puts unnecessary tension on your elbow joints and takes away the muscle tension from your triceps and shoulder.Rinse and repeat.2. Begin extending your arms just as you would with a regular triceps extension exercise, without moving your shoulders. As I already mentioned in the introduction – there is a great number of upper body exercises that we’re all doing when at the gym in attempt to develop the physique of our dreams. Also, you are more likely to have fun and enjoy the exercise as you can easily change things up.Another very important benefit is that because of its incline overhead angle the exercise is shoulder-friendly and will cause less harm than most mainstream ones.The main disadvantage, however is that in order to properly perform the landmine press you require a certain set of equipment (called a landmine station). Press the barbell forward until your arm is almost straight – keep in mind that you don’t want your elbows to be fully locked out as that puts unnecessary tension on your elbow joints and takes away the muscle tension from your triceps and shoulder. Taking all of the above guidelines and recommendations into account, here are 5 sample upper body workouts for the goal of building muscle. 5. Some people love placing their hands on a man’s shoulder area. To do this correctly, there is a lot that can be learned by doing push ups well. If you are looking to up your game during intimacy, increasing power and strength through upper body exercises matters. Sign up for our newsletter. 5 Sample Upper Body Workouts. Also, keep in mind that this upper body exercise has been regarded as one of the most effective chest-building exercises by Muscle and Strength magazine. In the comments bellow let me know what you think about the upper body exercises on the list. The main difference is that by lying flat on your back and pressing the plate you isolate the chest even more but you remove some of the tension from your shoulders.At the end of the day, it comes down to your own personal preference – whether you want to isolate the chest more or you want to compound the exercise.Also, keep in mind that this upper body exercise has been regarded as one of the most effective chest-building exercises by Muscle and Strength magazine.So it’s really worth considering.4. Squat down and grab the dumbbells. 5. Slowly lower back to start and repeat. In case you were wondering – Yes, that is the real name of the exercise.There is a good reason why this exercise is called the “Man Maker” – it’s hard, it’s explosive and most importantly it’s going to help you develop your upper region.Similarly to the Windmill exercise – the Man Maker can help you burn some extra body fat while helping you boost muscle growth.Furthermore, due to it’s explosive and compound nature it can potentially boost testosterone production which will come in handy when trying to grow bigger and stronger.The Man Maker also targets a variety of muscle groups simultaneously – your middle back, your lats, your shoulders, abs and even your quads and glutes.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-banner-1','ezslot_3',126,'0','0']));It’s also pretty fun to do, which is why it’s one my favorite upper body exercises.How to do it: Place two dumbbells on the ground in front of you sitting parallel to each other. you just bench pressed is considered the maximum amount of weight you can lift in one rep. You were able to do this because of your strength. By Lee Boyce. This is a great way to warm up the body and prepare it for the exercises ahead. Worth noting is that there are two main ways you can do the Svend Press: Standing up (the way that we describe) and lying down. Do you like them, do you hate them?Or even better, are there any other exercises that you believe would do a much better job?Let me know!Show your supportIf you have enjoyed the article or if it was interesting and helpful in anyway please drop a like and a share, it really means a lot and helps the blog grow and shows me your support for my hard work. I love the videos added to the narrative in this article. Based in Chicago, he blogs on topics related to health, grooming, wellness, relationships and men's grooming. Hop a second time as you descend to a squat and explosively rise up and finally raise the weights overhead to a full arm extension.Rinse and repeat.This exercise is going to leave you exhausted and sore after just a few repetitions, which is what makes it so great!If this tutorial was not good enough I suggest you hop on over to Bodybuilding.com and check out the short video they have explaining everything step by step.ConclusionThere you guys have it!As I already mentioned in the introduction – there is a great number of upper body exercises that we’re all doing when at the gym in attempt to develop the physique of our dreams.However there are also the unspoken heroes – the few exercises that can help us reach our end-goal but are instead left in the shadow of the mainstream exercises such as the bench press or pull-ups.Use this list to add some variety to your workout so that you can target your muscles from different angles and ultimately boost muscle growth, and to make things more fun when at the gym and feel less like a chore.Tell me what you thinkIn the comments bellow let me know what you think about the upper body exercises on the list. 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