Simple Upper Body Movements
Weights
What Muscles are Included in the Upper Body?
In the upper body, we have 4 large muscle groups. The chest, back, shoulders, and arms. These muscles contain mainly smaller muscles but keeping things simple, these are the muscles to focus on.
Chest
Bench Press - The bench press is the most important chest movement. It's a compound movement and works your chest with help from your shoulders and triceps. Simply grab the bar lower it to your chest and press up. Don't overdo it and keep the weight safe.
Cable Flies - These flies help isolate the chest muscles. Simply find the cable machine at your nearest gym; grab both cables and act like you're giving a hug to someone in front of you.
Back
Barbell Rows - This is the compound movement of your back, with assisting muscles coming from your biceps and shoulders. To do this movement grab a barbell with a weight you can handle, bend over slightly, and pull the bar to your chest.
Lat Pulldowns - This is another cable movement. This effectively simulates a pull-up but in the opposite way. To do the movement sit down, grab the hanging bar, and pull it down to your chest.
Shoulders
Overhead Press - The compound movement for the shoulders with assisting muscles from your chest and triceps. Grab a barbell with a lighter weight than you can handle and press from your chest all the way up above your head.
Lateral Raises - These isolate the shoulders. Using very light dumbbells extend your arms out to your side, to about shoulder height. You can have a slight bend in your elbow to combat any pain.
Arms
Bicep Curls - These hit the bicep portion of your arm. Grab a dumbbell and curl it up to your shoulder with your palm facing the ceiling. Lighter weights are key to this movement.
Cable Pushdowns - These are hitting the triceps portion of your arm. Find a cable machine, and with a strap above you, grab it and pull it straight down by extending your arm.
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