10 Exercises Will Transform Your Upper Body In Just 4 Weeks to WOW


Upper body exercises are a great way to carve your back, shoulders and abs, but they can also keep you from having soft arms. Or help him get rid of him if he already has one. These exercises also make it stronger and facilitates everyday tasks.

FullnessBuzz has prepared these exercises to help you get the upper body you’ve always wanted. Do them at least twice a week and do not forget to warm up a bit before you start.

We are all different and our goals can be very different. While one person wants to build 19-inch arms, another is afraid of becoming a Hulk. The exercises listed in this article can be used for any purpose. Simply select the correct routine and the number of repetitions.
• Circuits are an excellent fitness program. Choose up to 10 exercises, perform each exercise for one minute and continue with the next without a break. Do all the trials you can, but do not compromise your technique. Rest a minute after the last exercise, then restart the circuit. Make 3 circuits, each turn should take around 15-20 minutes.
• Super sets are the best for muscle development. A superset means doing 2 or 3 exercises, one after the other, without rest between the two. Take a minute of rest and continue with another superset.
• For a full upper body workout, one exercise at a time is suitable for any use, simply adjust the weight accordingly. Repeat each exercise 3 times with 10 seconds of rest between each set and 30 seconds of rest between each exercise. As a general rule, if you want to build mass, you should use heavier weights and do fewer repetitions, around 6-8. If you want to work to have strong and thin muscles, your goal should be between 12 and 15 representatives.
• Divisions are for serious bodybuilders who are used to training at a level where they need a separate day for each muscle group to get results. Frankly, if you do not know what fractional training is, do not worry, leave it to the big players.

1. Dumbbell Punches

This exercise is a good warm-up start to prepare your arms, shoulders and back for your workout.
• Hold a dumbbell in each hand and place your hands on the chest;
• Alternatively, stretch one arm forward on the shoulders, keeping the hands on the shoulders and rotating the palms of the hands during the stroke;
• Continue for 1-2 minutes.

2. Dumbbell Bicep Curls

This exercise works on the biceps, shoulders and back.
• Stand up straight with your feet shoulder-width apart;
• Involve your heart and squeeze your shoulder blades back;
• Hold the dumbbells, one in each hand, palms facing in;
• Bring the weights to your shoulders, pause for a second or two;
• Then lower the dumbbells.
Note: you should always keep the elbows bent and stable, almost never change position.
You can alternate the biceps or both hands at the same time, according to your preference.

3. Dumbbell Bench Press

This exercise works throughout the upper part of the body. It targets the muscles of the chest, shoulders, biceps and abdominals.
• Sit on the edge of the flat bench, knees bent at 90 ° and feet flat on the floor, slightly wider than the width of the shoulders;
• Lie down slowly on the bench, holding the dumbbells close to your chest with your elbows at a 90 ° angle;
• Then, fully extend your arms over your body. Try to keep the weights stable.
• Lower the arms to the starting position.
Note: Adjust the weight of the weights so that they are stable and control the movements up and down.

4. Bent Over Lateral Raise

This exercise not only streng

thens the muscles of the upper back, shoulders and arms, but also improves posture.
• Start by crouching and bending slightly, keeping your back straight;
• Place a dumbbell in each hand, arms in front of you, palms facing each other;
• bend the elbows slightly;
• Lift arms and sides, aligning with the shoulders.
• Bring your arms to the starting point.

5. Tricep Kickbacks

As you can probably guess from the name, this exercise works on your triceps. The triceps are difficult muscles, we do not use them much in daily tasks and if you do not do triceps exercises alone, it is probably moving towards the flaccid arms.

– Stand up straight and hold a dumbbell in each hand;
– Advance the left leg by bending the knee.
– Lean forward a little;
– Place your right hand bent at your side, keeping your elbow close to your body. Rest your other hand and a dumbbell on your leg.
– Kick the right dumbbell while stretching the arm.
– Return to the starting position;
– Repeat with the other arm.
Note: make sure that the upper part of your arm does not move and that only the forearm is involved in the exercise.

6. Shoulder Press

This exercise is directed to the shoulders and upper back.
• Start standing up and place a dumbbell in each hand;
• Extend the arms and bend the elbows at a 90 ° angle. Your arms should be parallel to the ground.
• Lift the weights directly on your head;
• Return them to the initial position.

7. Upright Row

This exercise works on the shoulders and upper back and opens the chest.
• Start by keeping your feet hip-width apart, keeping your back straight;
• Hold a dumbbell in each hand in front of you, with palms facing your legs;
• Lift the weights until they are close to your chest and your elbows are in a straight line with your shoulders;
• Return to the starting position.

8. Russian Twist

This exercise works the entire upper body.
• Sit up straight, then bend your knees and tilt your back slightly;
• Hold a medicine ball near your chest in the center;
• Turn left, taking the medicine ball on this side.
• Return to the center and repeat on the right side.
You can use a medicine balloon, a kettlebell, a dumbbell or without weight. If you want to make the task more difficult, raise your legs and keep them on the floor during the rotation.

9. Push-Up

Pumps can work on different muscles depending on where you place your hands.
If your arms are shoulder width, you will work on your back and shoulders. With narrower pumps, when your hands are together, aim at your triceps.
• Start at a high table position;
• bend your elbows and lower yourself keeping your body in a straight line;
• Return to the starting position.
You can do push-ups on your toes or knees, depending on your strength.
You can control your overall progress based on the number of pumps you can perform. You can also choose to do this at the end of the training or independently, as long as you continue to monitor under the same conditions. But never forget that quality should never be compromised by quantity.
Let’s use this scale for monitoring, but you can always define yours because it is very subjective:
• Level 1, beginner – 1 to 5 pulls
• Level 2, intermediate – 6-10 push-ups;
• Level 3, advanced – 11-20 push-ups;
• Level 4, expert – more than 20 pumps.

10. Plank

Everyone loves the board. This exercise not only improves your abs, but also your shoulders and arms. And really, it’s good for all the muscles in your body.
There is more than one way to get around, so you can always find the one that suits you best.
What are your favorite upper body exercises? Tell us about them in the comments.