25 Push-Pull Upper Body Strength Exercises for Mass Growth

From bodyweight and resistance to compound and isolation, I’ve shared some of the best upper body strength exercises to build muscles and shape physique in this article.

I’ve also shared a designed upper body workout routine that includes exercises for every muscle group, from biceps, back, and abs to chest, triceps, and shoulders.

Whether you are a beginner, intermediate, or experienced gym-goer, if you’re looking for the best exercises that will pump your upper body strength and increase muscle mass, you can explore this guide.

Name of The Upper Body Muscles to Train

There are six muscles when it comes to training the upper body for muscle building. It includes the chest, shoulders, triceps, back, biceps, and core.

Chest: The chest muscle, also known as pecs, has two parts: pectoralis major and pectoralis minor. It works during various push exercises, such as bench presses, dips, and pushups. Some pull exercises, such as flyes and dumbbell pullovers, also engage pecs.

Shoulder: The shoulder is a group of three muscles, front, medial, and rear deltoid. Front delt work during push exercises, while lateral and rear delts are activated during pull exercises.

Triceps: The triceps is larger than the biceps and located on the back of your upper arms. It is made of three muscles; long, medial, and short heads. Every arm extension exercise stimulates these heads.

Back: The back is one of the superficial muscles in the upper body. It is made of four crucial muscles; latissimus dorsi, trapezius, rhomboids, and spine. These muscles work when you pull and adduct weight.

Biceps: The bicep is smaller than the triceps and has two smaller muscles, the long and short head. Your biceps work whenever you flex your arms.

Core: Rectus and transverse abdominis ad external and internal oblique are the muscles of the core. These muscles work when you curl and twist your torso or bring your knees toward the chest.

I’ve written a specific article forearm exercises, so you can also explore that.

Overall, you’ll need to work out on these primary muscles to build an athletic and attractive physique.

The Best Push-Pull Upper Body Strength Exercises

Here’s a quick list of all upper body exercises you’ll see in this article.

Upper Body Push Exercises	Upper Body Pull Exercises
Flat Bench Press	Seated Peck Fly
Incline DB Bench Press	Incline Cable Fly
Parallel Bar Dip	Alternate DB Front Raises
Smith Machine OH Press	Cable Lateral Raise
Arnold Press	Upright Row
DB OH Triceps Extension	Pull-ups
Triceps Pushdown	Lat Pulldown
Bench Dips	Bent-Over Barbell Row
Triangle Pushup	Dumbbell Row
Narrow Grip Bench Press	Seated Cable Row
Landmine Press	Barbell Bicep Curl
Hammer Strength Bench Press	Concentration Curl
Decline Bench Press	Incline Dumbbell Bicep Curl
Skull Crusher	Alternating Hammer Curl

1. Bench press

Exercise Overview

Force Type	Push
Mechanics	Compound
Difficulty Level	Intermediate
Target Muscles	Chest, Triceps, Front Delt
Equipment Needed	Multi-Functional Bench, Barbell, Plates
Good for	Increase strength and build mass

The bench press is a compound exercise that works throughout the upper body, primarily the chest and helps increase strength and muscle mass.

Steps to do a Bench press

1. Insert plates into the barbell and position it at an appropriate height.
2. Lie on a flat bench with your feet firmly on the ground and your chest below the bar.
3. Grab the barb firmly with your hands slightly wider than shoulder-width, thumbs over the bar.
4. Unrack the bar and hold it just above your chest. Make sure your elbows are not outward.
5. Brace your core, inhale, and press the bar up until your arms are straight (not entirely).
6. Exhale, then slowly lower the bar close to your chest level. That’s one rep!

Additional Instructions

• Keep your lower back in an arc position while pressing up the bar, as it will help you maintain a neutral spine and keep your back tight and protected.
• Perform each and every rep slowly and in a controlled fashion.

Tips: After completing the suggested sets and reps, go for the incline variation of the chest press. Incline chest press builds your upper chest, which is necessary for overall chest growth.

To perform the incline bench press, set the bench to a 30-degree incline and perform the same steps outlined above.

Alternate Exercises

• Flat Dumbbell Bench Press
• Smith Machine Bench Press
• Chest Machine Bench Press
• Hammer Strength Horizontal Bench Press

2. Incline Dumbbell Bench Press

Exercise Overview

Force Type	Push
Mechanics	Compound
Difficulty Level	Beginner
Target Muscles	Chest, Triceps, Front Delt
Equipment Needed	Adjustable Bench and Dumbbells

The incline dumbbell bench press bolsters the upper pecs and improves chest muscle definition.

Steps to do it:

1. Grab one dumbbell in each hand and lie on a 30-degree incline bench.
2. Bend your elbows, and hold the dumbbells at your sides to your chest level.
3. Brace your abdominal muscles, take a deep breath, and press the dumbbells directly over your chest.
4. Exhale, hold for a sec at the top, then return to the initial position. That’s one rep!

Additional Instructions

• A 30-45 degree incline position is enough to hit the upper chest. A study has shown going beyond that will engage the front delt more.¹ Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020;17(19):7339. Published 2020 Oct 8. doi:10.3390/ijerph17197339
• Avoid the full elbows lock out during the bench press.

Alternate Exercises

• Incline Hammer Bench Press
• Incline Barbell Bench Press
• Smith Machine Incline Bench Press

3. Incline Cable Fly

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Chest
Equipment Needed	Cable Pulley Machine

The cable fly is a great way to isolate the pectoral muscles and build a defined upper body.

Steps to do it:

1. Set the rack at a suitable height and attach the D handles to the hook.
2. Grab the handles firmly and stand in a split stance between the pulley machine.
3. Keep your arms straight out to the sides and chest up. That’s the starting point.
4. Squeezing your pecs, bring your arms toward each other until you feel the full contraction in your pecs.
5. Pause for a moment, then return your back and repeat.

Additional Instructions

• Do not bend your elbows to pull the weight.
• Keep your elbows softly bent throughout the exercise.

Alternate Exercises

• Incline Bench Cable Fly
• Incline Hammer Bench Press

4. Machine Chest Fly

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Chest
Equipment Needed	Pec Deck Machine

The pec deck machine provides stability and support and helps you train your chest effectively. People of all ages can integrate this exercise into their upper body workout routine.

Steps to do it:

1. Sit on the machine with your back resting on the pad and your feet firmly on the ground.
2. Grab the handles firmly and maintain a tight core.
3. Make sure the handles are at your sides and to your chest level.
4. Contracting your pecs, bring the handles toward each other until your arms are straight in front of your chest.
5. Pause for a couple of seconds, squeeze your chest, and then return to the start. That’s your one rep.

Additional Instructions

• Keep your chest up throughout the movement.
• Maintain a soft bend in your elbows.

Alternate Exercises

• Dumbbell Chest Fly
• Flat Bench Cable Fly

5. Parallel Bar Dip

Exercise Overview

Force Type	Push
Mechanics	Compound
Difficulty Level	Intermediate
Target Muscles	Chest, Triceps, Front Delt
Equipment Needed	Dip Bar

The bar dip is a bodyweight push exercise that bolsters many muscles, primarily the chest, triceps, and anterior delts and helps build a sculpted torso.

Steps to do it:

1. Stand straight in front of the bar dip machine, and grab the bar handles firmly with both hands.
2. Press the bar until your arms are fully straight, and lift yourself off the floor.
3. Bend your knees behind and lean your torso forward (20 to 30 degrees) so that it works more on your chest instead of the tricep.
4. Lower your body down until your shoulders are just below your elbows. You’ll feel a stretch in your chest muscle. And then lift yourself back to the starting point. That’s one rep.

Additional Instructions

1. Your core should be tight whenever you extend your arms.
2. Take a deep breath before performing a dip.

Alternate Exercises

• Diamond Pushup
• Decline Cable Fly
• Decline Bench Press

6. Smith Machine Shoulder Press

Exercise Overview

Force Type	Push
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Shoulder
Equipment Needed	Smith Machine

The overhead press is a strength and muscle-building exercise that targets the shoulder’s front part and helps build an aesthetic upper body.

Steps to do it:

1. Insert the suitable weight into the machine and rack the bar at an appropriate height.
2. Grab the barbell firmly with your hands just outside the shoulder, palms under the bar.
3. Press the barbell over your head until your arms are straight.
4. Hold for a moment, then return to the initial position. That’s one rep!

Additional Instructions

• Keep your back straight, core tight, and chest up during the movement.
• Make sure your elbows point slightly forward, not outward.

Alternate Exercises

• Arnold Press
• Military Press
• Dumbbell Overhead Press

7. Arnold Press

Exercise Overview

Force Type	Push
Mechanics	Compound
Difficulty Level	Intermediate
Target Muscles	Shoulder
Equipment Needed	Bench and Dumbbells

The Arnold press targets all three parts of the deltoid (rear, front, and middle) and helps develop a firm and chiseled torso.

Steps to do it:

1. Sit at the corner of a flat bench and hold one dumbbell in each hand at your chest level, palms facing your body.
2. Press the dumbbells by twisting your hands until your arms are extended over your head and your palms facing forwards.
3. Hold for a second, then slowly lower the dumbbells to the beginning position. That’s one rep!

Additional Instructions

• Perform with light dumbbells.
• You can also do it on an upright bench to rest your back on it.

Alternate Exercises

• Military Press
• Dumbbell Overhead Press

8. Alternate Dumbbell Front Raises

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Anterior Deltoid
Equipment Needed	Dumbbells

The alternating front raise is a unilateral exercise that helps work on each front delt effectively and helps forge sturdy and symmetrical shoulders.

Steps to do it:

1. Holding one dumbbell in each hand, stand straight in a shoulder-width stance. Keep your arms straight in front of your thighs.
2. Brace your core, maintain a neutral spine, and raise the dumbbell (right arm) in front of you until your arm reaches above your shoulder height.
3. Lower your arm to the start and repeat on the opposite side to complete one rep.

Additional Instructions

• Perform more reps or sets on weaker delt to improve strength and muscle imbalance.

Alternate Exercises

• Barbell Front Raises
• Dumbbell Overhead Press

9. Lean Away Cable Lateral Raise

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Lateral Delt
Equipment Needed	Cable Pulley

The lateral raise hits the middle deltoids and build perfect shoulders.

Steps to do it:

1. Set the D handle to the lower section of the cable pulley machine.
2. Stand next to the machine and grab the handle with a hand (that is far from the machine).
3. Hold the machine with another hand for support.
4. Slightly lean your body from the machine and softly bend your working elbow.
5. Raise your arm until it reaches your shoulder level.
6. Hold for a second or two, then lower to the start. This is your one repetition.

Additional Instructions

• Stand a half or one foot away from the cable pulley.
• Do not raise your arms directly out to the side.

Alternate Exercises

• Dumbbell Lateral Raises
• Machine Bent-arm Lateral Raise

10. Barbell Upright Row

Exercise Overview

Force Type	Pull
Mechanics	Compound
Difficulty Level	Intermediate
Target Muscles	Shoulder and Upper Back
Equipment Needed	Barbell and Plates

The upright row hits the shoulder, traps muscles, and improves the appearance of the upper body. It also maximizes pulling strength and bolsters forearms.

Steps to do it:

1. Holding a loaded barbell, stand upright with your hands hip-width apart.
2. Keep your arms straight against your thighs with your palms facing in.
3. Brace your core and pull the bar upward until your elbows are parallel to the floor.
4. Hold for a few seconds, squeeze your upper trap muscles, and lower to the start. That’s one rep.

Additional Instructions

• Keep the barbell as close to the body as possible throughout the movement. ²The Upright Row: Implications for Preventing Subacromial Impingement -Strength & Conditioning Journal
• Drive your elbows to pull the weight, not the wrist.
• Make sure your elbows don’t go beyond your shoulder level, as it can increase the risk of shoulder impingement.

Alternate Exercises

• Shrug
• Cable Upright Row

11. Pull-ups

Exercise Overview

Force Type	Pull
Mechanics	Compound
Difficulty Level	Beginner to Intermediate
Target Muscles	Back, Biceps, and Core
Equipment Needed	Pull-up Bar

The pull-up increases the strength and width of the back, bolsters forearms, and helps develop a firm and v-shape torso.

Steps to do it:

1. Reach high to grab a pull-up bar with an overhand grip, your hands slightly wider than shoulder-width apart.
2. Keep your core tight, then pull up until your chest is close to the bar.
3. Lower yourself until your arms are extended.

Additional Instructions

• Keep your knees bent and legs crossed.
• Brace your core before each pull.
• Position your thumb on the bar.

Alternate Exercises

• Chin-ups
• Lat Pulldown

12. Lat Pulldown

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Back
Equipment Needed	Pulldown Machine

The lat pulldown targets the back muscle, especially the latissimus dorsi (lats), and helps sculpt a massive back.

Steps to do it:

1. Sit on the bench under the bar with your feet flat on the floor.
2. Grab the bar with an overhand grip and your hands wider than shoulder-width apart.
3. Pull the bar down until it hovers over your upper chest.
4. Hold for a second, then extend your arms to the starting position. That’s one rep.

Additional Instructions

• Slightly lean your torso back while pulling the bar.
• Pull through your elbows, not the wrist.
• Avoid locking out your elbows at the top.

Alternate Exercises

• Behind Th Neck Lat Pulldown
• V-grip Lat Pulldown
• Pull-ups

13. Bent-Over Barbell Row

Exercise Overview

Force Type	Pull
Mechanics	Compound
Difficulty Level	Intermediate
Target Muscles	Back
Equipment Needed	Barbell and Plates

The bent-over is an excellent exercise to stimulate lats and traps and helps develop a beefy back and solid upper body.

Steps to do it:

1. Grab a loaded barbell with an overhand grip.
2. Stand upright with your hands just outside the hip.
3. Bend forward and keep your straight below your chest.
4. Brace your core and row the bar up until it touches your abs.
5. Hold for a second, then return to the starting point. That’s one rep!

Additional Instructions

• Keep your back straight and remain bent over throughout the entire exercise.
• Inhale before pulling the barbell and exhale after you pull it.

Alternate Exercises

• Dumbbell Bent-over Row
• T-Bar Row
• Seated Cable Row

14. Dumbbell Rowing

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner to Intermediate
Target Muscles	Back
Equipment Needed	Bench and Dumbbells

The one-arm dumbbell row is an isolation exercise that stimulates lats, traps, and rhomboid, and builds up a firm and aesthetic torso.

Steps to do it:

1. Stand in front of a bench, place your right knee at one end, bend forward, and place your right hand on the bench below your shoulder.
2. Grab the dumbbell with the left hand with a neutral grip, keep your core right, and hold your arm straight next to the bench.
3. Contracting your upper back, pull the dumbbell upward until it reaches your chest height. Hold for a second, then lower to the start.

Additional Instructions

• Maintain a neutral spine position throughout the movement.
• Drive your elbows to row the dumbbell at your side.
• Pay attention to your back muscle and avoid shrugging off your shoulder during each rep.

Alternate Exercises

• One-arm Cable Row
• Landmine Row

15. Seated Cable Rowing

Exercise Overview

Force Type	Pull
Mechanics	Compound
Difficulty Level	Beginner
Target Muscles	Back and Biceps
Equipment Needed	Pulldown Machine

The seated cable row develops a stronger back, increases the pulling strength, engages the biceps, and improves upper body muscularity.

Steps to do it:

1. Set your desired weight on the weight stack and insert the attachment handle into the seated row machine.
2. Grasp the handle with a neutral grip by extending your arms, palms facing each other.
3. Pull the handles toward your stomach until your back muscles are fully engaged.
4. Pause for a second, then slowly return to the starting point. That’s one rep!

Additional Instructions

• Your focus should be on your back while rowing.
• Pull through your elbows, not the wrist.

Alternate Exercises

• V-grip Lat Pulldown
• Narrow Grip T-Bar Row
• Dumbbell Pendlay Row

16. Barbell Bicep Curl

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner to Intermediate
Target Muscles	Biceps
Equipment Needed	Barbell and Plates

The barbell curl is an upper body strength exercise that primarily targets the biceps and helps achieve burly arms.

Steps to do it:

1. Grab a loaded barbell with your palms under the bar.
2. Stand upright with your hip-width apart and keep your arms straight against the thighs.
3. Keep your elbows tucked in at your sides with a slight bend in your elbows.
4. Brace your core and keep your back as straight as possible. That’s the setup.
5. Now, curl your arms toward the shoulders until your bicep muscles are fully engaged.
6. Hold only for 2 seconds and then return to the start. That’s one rep.

Additional Instructions

• Focus on your biceps while curling your arms.
• Do not shake your entire body to just target the biceps.

Alternate Exercises

• Dumbbell Curl
• EZ Bar Curl
• Cable Curl

17. Concentration Curl

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Biceps
Equipment Needed	Bench and Dumbbells

The Concentration curl isolates the biceps muscles more than any other exercise and supports higher muscle growth and arms development. ³ACE Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.

Steps to do it:

1. Sit on a bench, lean forward, and grab a dumbbell with your right hand with an underhand grip.
2. Place your feet flat on the floor so that you can put your elbow on the inner part of your right thigh.
3. Keep your opposite arm on the left knee for balance.
4. Curl your arm until your bicep is fully engaged without removing your elbow from your thigh.
5. Hold for a second and then return to the initial position. That’s one rep!

Additional Instructions

• Properly position your elbows under the thigh and focus on your biceps throughout the movement.
• Perform more reps on the weaker arm to even out muscle and strength imbalance.

Alternate Exercises

• Preacher Curl
• Seated Cable Curl
• Assisted Barbell Curl

18. Incline Dumbbell Bicep Curl

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner to Intermediate
Target Muscles	Biceps
Equipment Needed	Adjustable Bench and Dumbbells

The incline bicep curl activates the bicep’s long and short head and plays a crucial role in arms development.

Steps to do it:

1. Holding one dumbbell in each hand, sit on a 45-60 degrees incline bench.
2. Hold the dumbbells at your sides by extending your arms.
3. Curl your arms until you feel the squeeze in your biceps.
4. Hold for a second and return to the start. That’s one rep!

Additional Instructions

• Keep your wrist softly bent throughout the movement.
• Use light to moderate-weight dumbbells.
• Perform alternating curls if bilateral is challenging.

Alternate Exercises

• Spider Curl
• Cable Curl
• Barbell Curl

19. Alternating Hammer Curl

Exercise Overview

Force Type	Pull
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Biceps
Equipment Needed	Dumbbells

The alternating curl is a basic strength and mass-building exercise that smoke biceps gains and sculpt burly arms.

Steps to do it:

1. Holding one dumbbell in each hand with a neutral, stand straight in the hip-width stance.
2. Keep your arms straight at your sides with your palms facing the body.
3. Tight your abdominal muscles and maintain a neutral spine position.
4. Curl your right arm until your bicep is engaged, and then lower it down and repeat on the opposite side.

Additional Instructions

• Keep your elbows tucked at your sides.
• Brace your core throughout the movement.

Alternate Exercises

• Spider Curl
• Cable Curl
• Barbell Curl

20. Dumbbell Overhead Triceps Extension

Exercise Overview

Force Type	Push
Mechanics	Isolation
Difficulty Level	Beginner to Intermediate
Target Muscles	Triceps
Equipment Needed	Bench and Dumbbells

The dumbbell triceps extension is a great way to target the long head of the triceps muscles. This movement helps to build bigger and stronger arms.

Triceps extension also improves arm flexibility which helps you perform other exercises with ease.

Steps to do it:

1. Stand with your feet and grab a dumbbell with your hands.
2. Extend your arms fully to raise the dumbbells overhead.
3. Slowly lower the dumbbells behind your head by bending your elbows. Keep your elbow steady, and don’t relax them much.
4. Pull up the weight while focusing your triceps and extend your arms back to the starting position. That’s one rep!

Additional Instructions

• Avoid heavy weight. This exercise requires you to extend your arms overhead; lifting heavy can hurt your wrist and shoulders.

Alternate Exercises

• One-arm Cable Triceps Extension
• Dumbbell French Press
• Skull Crusher

21. Triceps Rope Extension

Exercise Overview

Force Type	Push
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Triceps
Equipment Needed	Rope Pushdown

The rope pushdown isolates the triceps muscles effectively and helps build chiseled arms.

Steps to do it:

1. Attach the rope to the highest section of the cable machine.
2. Stand in front of it (slightly away) and grab the rope with both hands.
3. Maintain a slight bend in your knees so the rope comes to your chest level.
4. Keep your core tight, elbows tucked at your sides, and focusing on the tricep muscles, push down the rope until your arms are fully straight. But do not crush the weights.
5. Pause at the bottom, then return to the start. That’s one rep.

Additional Instructions

• Take a few steps back and slightly lean forward.
• It is an isolation exercise, so don’t overload.

Alternate Exercises

• Bar Pushdown
• Bench Dips
• Diamond Pushups

22. Bench Dips

Exercise Overview

Force Type	Push
Mechanics	Isolation
Difficulty Level	Beginner
Target Muscles	Triceps and Shoulder
Equipment Needed	Bench or Chair

The bench dip is a bodyweight push exercise that bolsters and carves triceps muscles and improves the upper body muscle definition.

Steps to do it:

1. Sit in the middle of a flat bench and place your hands on it beside your hips with your finger facing forward.
2. Bend your elbows, lift your butt off the floor, and keep your legs in front of you with your toes facing upward.
3. Press into the bench with your arms to completely extend your elbows so your triceps are fully engaged.
4. Hold for a moment and then lower your body and go to the next repetitions.

Additional Instructions

• To make it more effective, put a weight plate on your thigh for extra resistance.

Alternate Exercises

• Diamond Pushup
• Bar Dips
• Other Dip exercise variations

23. Triangle Pushup

Exercise Overview

Force Type	Push
Mechanics	Compound
Difficulty Level	Beginner
Target Muscles	Chest, Triceps, Front Delt
Equipment Needed	Adjustable Bench and Dumbbells

The triangle push-up is an incredible exercise to engage all three heads of the triceps and helps develop athletic arms without any equipment.

Steps to do it:

1. Get into a pushup position with your hands in a triangle shape.
2. Keep your arms straight, directly underneath your chest.
3. Feet together behind you, and the body stays in a neutral position from head to heels.
4. Bend your elbows and lower your chest toward the ground, and then contracting your triceps, press yourself back until your arms are fully extended. That’s one repetition.

Additional Instructions

• Avoid letting your elbows flare outward.
• Keep your abdominal muscles tight throughout the movement.

Alternate Exercises

• Bar Dips
• Narrow Grip Bench Press
• French Press

The Best Upper Body Exercises for Core

1. Weight Plate Crunches
2. Cable Crunches
3. Landmine Oblique Twist
4. Russian Twist
5. Hanging Leg Raises
6. Cable Reverse Crunches
7. High Cable Woodchop
8. Weighted Plank
9. Dumbbell Side Plank
10. Hanging Knee Raises

Upper Body Strength Workout Routine for Muscle Mass Gain

Monday – Upper Body Push Workout

Exercise	Sets	Reps	Rest
Flat Barbell Bench Press	3	12-15	2-3 min
Incine DB Bench Press	3	10-12	1-2 min
Arnold Press	3	10-12	2-3 min
Bar Dips	3	10-12	1-2 min
Rope Pushdown	3	12-15	1-2 min

Tuesday – Upper Body Pull Workout

Workout	Sets	Reps	Rest
Pullup	3	Till Failure	1-2 min
Lat Pulldown	3	12-15	1-3 min
Seated Cable Rowing	3	12-15	2-3 min
Bent-over Row	3	10-12	2-3 min
Lateral Delt Raises	3	10-12	1-2 min
Preacher Curl	3	10-12	1-2 min

Wednesday – Leg Workout

Workout	Sets	Reps	Rest
Dumbbell Front Squat	4	12-15	2-3 min
Forward Lunges	3	10/leg	2-3 min
Machine Leg Curl	3	12-15	1-2 min
Barbell Hip Thrust	3	10-12	2-3 min
Calf Raises	3	12-15	1-2 min

Thursday – Push Workout

Workout	Sets	Reps	Rest
Incline DB Bench Press	3	12-15	2-3 min
Pec Deck Fly	3	12-15	1-2 min
Bar Dips	3	10-12	1-2 min
Arnold Press	3	10-12	1-2 min
Overhead Arm Extension	3	12-15	1-2 min

Friday – Pull Workout

Workout	Sets	Reps	Rest
V-Grip Lat Pulldown	3	12-15	2-3 min
T-Bar Row	3	12-15	2-3 min
Upright Row	3	10-12	1-2 min
Rear Delt DB Raises	3	12-15	1-2 min
Incline Dumbbell Curl	2	10-12	1-2 min
Preacher Curl	2	10-12	1-2 min

Saturday – Leg Workout

Workout	Sets	Reps	Rest
Machine Leg Press	4	12-15	2-3 min
Leg Extension	3	12-15	1-2 min
Lateral Lunges	3	10/leg	1-2 min
DB Romanian Deadlift	3	8-10	1-2 min
Step-up	3	10/leg	1-2 min

Final Words

When it comes to training the upper body for muscle building, you have to focus on six muscles, the chest, shoulders, triceps, back, biceps, and core. I’ve outlined the various exercises for each of these muscles in the above article. You can pick suitable exercises according to your fitness level and integrate them into your upper body strength workout routine.

However, only a workout cannot help you achieve a firm and aesthetic physique. You also need to add a healthy diet to your lifestyle to get the desired result faster.

Train your upper body muscles consistently, feed them optimum nutrition, and allow them to recover from workouts, and you’ll see a noticeable gain.

References

• 1
  Rodríguez-Ridao D, Antequera-Vique JA, Martín-Fuentes I, Muyor JM. Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. Int J Environ Res Public Health. 2020;17(19):7339. Published 2020 Oct 8. doi:10.3390/ijerph17197339
• 2
  The Upright Row: Implications for Preventing Subacromial Impingement -Strength & Conditioning Journal
• 3
  ACE Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.