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Best Upper Body workouts
The upper body consists of several major muscle groups, including the chest, shoulders, biceps, triceps, and abs. In these workouts, the muscles are trained together as part of an upper/lower split routine. Core compound movements such as the bench press, incline bench press, and shoulder press form the foundation of your session, helping you build strength and size efficiently. These are complemented by isolation exercises like bicep curls and tricep pushdowns to target specific muscles and improve definition.
Workout 1 Upper body power (Push Power Development)
This upper body push power workout is specifically designed to develop explosive strength and raw pushing power through the chest, shoulders, and triceps. Unlike traditional strength training that focuses purely on load, this routine emphasizes rate of force development: your ability to generate maximum force quickly.
Pike To Cobra Push Up
Back Pec Stretch
Barbell Bench Press
Barbell Incline Bench Press
Push Up
Dumbbell Lying Triceps Extension
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Why Upper Body training matters
Training your upper body is essential not just for developing muscle strength and size but also for supporting overall health and functionality. Strong chest, shoulder, back, and arm muscles improve your posture, make everyday tasks like lifting and carrying easier, and help protect your joints by balancing muscular development. Regular upper body workouts can also boost bone density, increase metabolism, and reduce the risk of injury. Whether you’re aiming for better athletic performance or simply want to stay active and independent as you age, incorporating upper body training into your routine offers benefits that go far beyond aesthetics.
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Workout 2 Upper body power (Pull Power Development)
This upper body pull power workout is specifically designed to develop explosive pulling strength and power through the lats, rhomboids, rear delts, and biceps. Unlike traditional back training that focuses on slow, controlled movements, this routine emphasizes explosive pull initiation: your ability to generate maximum pulling force rapidly from a dead hang or stretched position.
Cat Cow Stretch
Roll Ball Triceps Latissimus Dorsi Stretch
Barbell Bent Over Row
Pull Up
Cable Straight Arm Pulldown
Kettlebell Biceps Curl
Workout 3 Upper body power (Upper Body Power Integration)
This upper body power integration workout is specifically designed to develop coordinated explosive strength across both pushing and pulling movement patterns within a single session. Unlike traditional push/pull splits that separate these patterns, this routine emphasizes antagonistic power coupling: your ability to rapidly transition between opposing muscle groups while maintaining maximum force output throughout the entire upper body kinetic chain.
Pike To Cobra Push Up
Cat Cow Stretch
Barbell Bench Press
Pull Up
Barbell Incline Bench Press
Barbell Bent Over Row
Wall balls
Frequently Asked Questions: Best Upper Body Workouts
A common approach for muscle growth is 3–4 sets of 6–12 reps per exercise. For strength, you might lower the reps (3–6), and for endurance, increase them (12–20).
It’s usually best to start with compound exercises when you’re freshest, as these require the most energy and proper form. Afterward, you can move on to isolation exercises to focus on individual muscle groups.
For most people, training the upper body 2 times per week is ideal. This frequency allows for enough volume to stimulate growth while providing sufficient recovery time.
The most effective exercises are compound lifts that work multiple muscles at once, including the bench press, incline bench press, shoulder press, pull-ups or lat pull-downs, and barbell or dumbbell rows.
You can include core work on upper body days or train abs separately. Many lifters prefer adding a few ab exercises, such as bicycle crunches or planks, at the end of an upper body session to save time later in the week.
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