Upper Bodybuilding Workouts: Chest, Shoulders, and Triceps

Developing a bulky physique that is not only eye-catching but freakily amazing, does not happen itself. It requires sheer devotion and a combination of hard and smart work. The real game of gains is played with consistency & determination. Eating a proper diet, adequate training, and quality sleep are basic blocks of bodybuilding. For continuing to make gains, you must employ progressive overloading, by increasing the weight, altering the number of reps, or increasing the sets. 

Everybody loves that classy bodybuilder physique. Toned up biceps and back, not only top up your looks but add more to your confidence. They like bigger muscles & smaller waists look, but the approach isn’t always the most efficient one. Bodybuilders are gifted with time and genes which isolate their every muscle & work them out with multiple sets of exercise. But people with busy routines do not have much time for this. They must follow a smart training approach. Workouts that train your muscle while developing functional strength should be performed. 

Usually, the fitness workout routine mainly focuses on training their lower half & core. Inadequate focus on toning and strengthening the upper body can result in the poor posture that will make you unfit for carrying heavy items. Following are some advanced chest, shoulders, & triceps workouts that will bulk up your upper body. Make sure you get yourself premium quality bodybuilding clothes before we move further into those exercises. 

Benefits of Upper BodyBuilding: 

This sport is not just about building the body. But an amazing physical activity. It’s the best approach for making the body proportionally fit and shaped while opening up your mind.

  • Improved Body Health: Bodybuilding reduces the risk of cardiovascular diseases as it regulates your blood pressure & maintains cholesterol. Also has a good impact on your muscles, joints & bones. 
  • Improved mental health: Bodybuilding not just regulates your physical health but mental as well it reduces the symptoms of anxiety, stress, & depression. While boosting your self-esteem and confidence. It helps you in developing a positive self-image as your muscles start developing defined shapes.
  • Improved Nutrition: Healthy eating habits & the food you consume affect your thinking pattern & memory. What you put in your body plays a great role regarding what it feels. Eating antioxidants help in improving focus & memory. 

Upper Bodybuilding Workouts

Compound movements engage multiple muscle groups for executing the movement. Incorporating compound movements should be the priority in any training session, they can be followed by isolated exercises for developing further strength to your bulky muscles. The sequence by which you perform a workout plays a great role in getting the gains, movements performed at the beginning of your workout regimen give you better gains so make sure you prioritize these movements at the start of your workout.  

  1. Incline Dumbbell Bench Press: 2 sets of 10 reps (with one min rest)

It’s a popular upper-body building workout that primarily targets your upper pectoral. 

Incline dumbbell bench press adds size & strength to your pecs, tone your upper chest, increases the range of motion, and also allows natural shoulder & wrist rotation. 

Start this workout by sitting on a bench, leaning back while holding a dumbbell with both of your hands positioned at the shoulders, and your elbows bent & angled down. Make sure you keep both of your feet planted firmly on the ground. Then brace the core while pressing the dumbbells overhead as you exhale. Make sure you keep the wrist straight. Then reverse your movement & lower the dumbbells slowly, remember that your elbows should almost make a rough angle of 45-degree with your torso. 

2) Dumbbell Fly: 3 sets of 6-8 reps (with one min rest)

The dumbbell chest fly is one of the effective upper body workouts which help in strengthening the chest & shoulders. Dumbbell chest fly primarily targets your shoulders, chest, and triceps. Not only bulk up your chest muscles but help in reducing the back pain and tightness of your chest. 

Start this workout by lying flat on the back on an inclined bench. Plant both of your feet on the ground. Make sure the head & back remain firmly pressed against the bench. Then hold a dumbbell in each of your hands. After that, lift both of your arms above your head by fully extending them. Bend them slightly at the elbows. Now inhale & lower the dumbbells slowly in the arc motion till they get in line with the chest.

3) Close-Grip Push-Up: (Till you are fatigued out) 

The workout is a variation of pushups which primarily target your triceps. Start this workout by setting yourself down on the floor, place both palms on the ground with the thumbs touching each other. Then extend the legs back in a way that your toes touch the ground and your body is held straight. Then bend both of your elbows, for inducing tension in the triceps. Also keeping the body straight, while lowering yourself. Take a break and push yourself back to the starting position. While you perform this exercise make sure your elbow does not lockout.  

4) Standing dumbbell shoulder press: (4 sets of 6-8 reps with one-minute rest) 

This workout works for toning the muscles of your shoulders. And develops strength in that region. Challenges your core and stabilizes your upper body muscles. Stand this workout by standing upright & keeping your back straight. Then hold the dumbbell in each shoulder with the overhand grip. Your thumbs should be at the inside & knuckles should be facing up. Then lift the weights overhead in the controlled motion. Hold for a moment at the top of the position.  Then return the dumbbells while inhaling.

5) Triceps Extension: (3 sets of 8 reps with one-minute rest) 

Start this workout by standing on both of your feet, opening them shoulder-distance apart & holding your core tight, then hold the dumbbell by using both of your hands. After that 

Lift both of the dumbbells until the arms get fully stretched with your palms facing upward & both of your elbows pointing forward. It will be the starting position. Then bend the elbows while squeezing the triceps, after starting lowering the dumbbell at the back of your head. 

6) Tricep Pushdown: (2 sets of 8 reps with one-minute rest) 

You will be required to have additional equipment for performing this exercise. Cable machine & cable attachment. Start this workout by connecting the cable bar with the cable machine. Stand with both of your feet opened hip distance apart with a slight bend in your knees. Then grip that bar by using both of your palms, opening shoulder distance apart. Keeping the elbows closer to the body, lean forward slightly & exhale while pushing the bar below till the arms are fully extended. While doing this keep your focus just on using the triceps for pushing the bar while keeping the shoulders & arms still. Allow your muscles to contract sufficiently by holding the bar for a moment. After that release the bar back to the position from where you started. 

7) Tricep Dip: 3 sets of 6-8 reps (with one min rest)

You might need additional equipment such as a bench or chair for performing this exercise. Start this work by sitting at the side of the bench while gripping the hands at the bench edge, keep your legs at hip distance. Keep your arms extended, then shuffle the feet forward and make room for lowering the torso for performing the dip. Then lower the body while keeping the chest high & avoid hunching. Also keep both of the elbows tucked under the shoulder blades for protecting the joints.

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