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Upper Body Training

Posted on Tuesday, November 18, 2014 in Health & Fitness

The upper body consists of the upper back, chest, trapezius, shoulders, triceps, and biceps. A strong upper body  is needed to perform every day activities such as reaching, lifting, pulling, and pushing. It also improves flexibility and increases range of motion. Low levels of upper body strength can lead to more injuries and a lesser quality of life.

The following are a list of exercises you can perform for each of the body parts.  They are listed from largest to smallest.

Upper back:  Pulldowns, barbell rows, dumbbell rows, cable rows, chin ups

Chest:  Bench press, dumbbell press, incline bar and dumbbell press, flys, push ups

Trapezius (“Traps”):  Barbell Shrugs, Dumbbell shrugs, Upright Rows, Cleans

Shoulders: Military press, standing barbell press, dumbbell press, front raise, side laterals

Triceps:  Dips, lying extensions, machine extensions, pushdowns, close grip bench press

Biceps:  Bar curls, dumbbell curls, cable curls, preacher curls

In creating a good upper body routine, start each bodypart with compound exercises and finish with more isolating movements.  A sample chest routine would be to do bench press first, dumbbell incline press second, and finish with dumbbell flys.

The upper body is a main target of interest for exercisers. It is important to remember to work out every aspect of your upper body, not just an isolated area for balance and symmetry throughout the upper body.  Remember also not to neglect your lower body or core training for complete physical development.

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