Grab a pull-up bar with both hands. Position your hands so they are a little emote than shoulder width apart and have your palms facing away from you. Pull yourself up until your chin is just above the bar. Slowly lower your body back down until your arms are almost straight. Repeat the exercise as many times as necessary.
Begin with your hands on the ground, directly under your shoulders, your legs extended straight behind you. Your back should be straight, your core tight and engaged. [4] X Research source Lower your body, keeping your back straight and your elbows against you; don’t let them flair out to the sides. Do this by pulling your shoulder blades back and down. Lower yourself until your chest grazes the floor. [5] X Research source Push yourself back up to the starting position. Make sure your core remains engaged. [6] X Research source Repeat 10 to 20 reps. [7] X Research source
To get the most benefit from this exercise use parallel bars. Place one hand on each bar and grip tightly. Suspend yourself by lifting your feet off the ground — you’ll need to engage all your arm and back muscles to do this. Slowly lower yourself down by bending your elbows. Bend them so they are facing backwards while keeping your arms parallel to your body. Lower until your upper arms are about parallel to floor. Push yourself back up to the starting position. Lower again to start another rep.
Lie back on an adjustable bench that’s set to a 30-45 degree angle. Hold a dumbbell in each hand with your fists facing away from you. Lower the dumbbells until they are about chest height and then slowly press the dumbbells back up until your arms are fully extended. Bring the dumbbells back down to start another repetition.
Hold a dumbbell in each hand. While keeping a slight bend in your knees, bend over at the waist with your back straight. Extend your arms down in front of you so they are somewhat hanging in front of your body. Bend your arms and bring the dumbbells up to meet the side of your body. Keep your arms flush against your body the entire time. Slowly lower the dumbbells back down in front of your body. Bring the dumbbells back up to start another rep.
Lie face down on an incline bend. Hold a dumbbell in each hand with your palms facing in towards each other. To start, your arms should be extended in front of you. Slowly lift your arms out to the sides so they are perpendicular to your body. Stop and hold when you arms are at chest level. Squeeze your shoulder blades together to hold the position for the most benefit from this exercise. Slowly lower back down to the starting position. Repeat as necessary.
Hold a dumbbell in each hand with your arms down by your sides. Make sure your palms are facing away from your body. Keeping your upper arms still and flush with your chest, lift the dumbbells up towards your shoulders. Lift until the your hands reach your shoulder. Slowly lower the dumbbell back down to the starting position. Repeat as necessary.
When you begin your workout to help build a bigger upper-body, focus on a higher amount of repetitions with each exercise you do. Higher reps do build strength, but not as much as lower repetitions. If you want to build mass and strength include a combination of both high and low rep exercises. [13] X Research source
Compound exercises are those that typically use free weights or body weight and recruit multiple joints and muscles to perform. These types of exercises typically are the best for building more mass. [14] X Research source Exercises like deadlifts and squats are examples of compound exercises. Isolation exercises are those that target only a small group of muscles - like bicep curls. These are great for more fine toning or tweaking, not to build mass. [15] X Research source
Rest is the time where your muscles get stronger and increase in size. This doesn’t actually happen during the activity itself. [16] X Research source Take rest days during the week in addition to making sure you do not work your upper-body each day. Aim for every other day or 2-3 days a week of upper-body training. When you do not rest and recover properly, you can suffer muscle fatigue, poor performance and poor results. [17] X Research source
It’s typically considered a good idea to include about 150 minutes of moderate intensity cardio each week. Many activities can count towards “moderate intensity” including jogging, running or doing an aerobics class. However, consider activities like rowing that increase your heart rate but also are working multiple muscles in your upper-body.
You don’t need to eat large quantities of extra calories daily, but you do want to have a little surplus. This could be anywhere from 150-250 extra calories daily. [19] X Research source The extra calories will go to support your body through exercise and the recovery and repair process of your muscles. Consume these extra calories from wholesome, nutritious foods. Go for lean protein, whole grains or a fruit or vegetable. Try not to get extra calories from sugars, fats or processed foods.
It’s typically recommended to consume about 0. 8 g of protein per kg of body weight. However, if you’re working on body building you may need more protein or about 1. 0 g per pound of body weight. [21] X Research source To find your body weight in kg, divide your weight in pounds by 2. 2. For example if you weight 150 lbs your weight in kg is about 68. 1 kg. Choose a variety of lean protein sources like: eggs, poultry, lean beef, tofu, seafood, nuts or low-fat dairy products.
Within an hour of completing your workout, you need to refuel. Waiting longer isn’t advisable. Your window for the best recovery is 30 – 45 minutes after your workout. [22] X Research source Refuel with higher carbs and a significant amount of protein. You need to replace the energy you used during the workout in addition to getting in the protein to help your body repair and restore the muscles you worked. Go for a protein shake, protein bar with a piece of fruit, a small meal (like baked chicken and sweet potatoes), chocolate milk or trail mix.
