4 Exercises You Can Do To Build Your Upper Body

A properly defined shape is often difficult to forget. Building a solid upper body requires a steady combination of diet and exercise.

In its simplest form, building your upper body muscles and getting cut fast comes down to working out and feeding your muscles the proper nutrients to promote growth.

You need to work out 3 – 4 times a week on alternating days, and also aim to eat 5-6 smaller meals each day to give your muscles a steady stream of nutrients throughout the day.

Here Are 4 Workouts To
Build Your Upper Body Fast.

Chisel Your Upper Body

The exercises listed below should be a stable in your workouts if you are looking to chisel a defined upper body that demands attention.

Be sure to follow the instructions under each exercise listed to ensure that you have to proper form to avoid injuries at all possible cost.

With that being said, let’s get started:

1. Abdominal Crunch

Abdominal Crunch

This particular workout targets the upper abdominal muscles. If done properly, this workout will flatten and tone your upper and lower abdominal muscles.

The main key to getting those flat abs you need is to perform the exercise correctly, making sure you are totally working those abdominals.


  • To effectively carry out this exercise, lie on your back. You can lie on a good comfortable mat. Keep the back flat against this mat.
  • Get into the basic-crunch position. Bring your own knees so that the feet are totally flat. They should be shoulder-width apart.
  • The pelvis must be slightly tilted up-wards. Rest your own hands just behind the head so that your finger tips are touching. Inhale before you start your very first crunch.
  • Use the abdominal muscles’ to lift up your shoulder blades from the mat. Make sure you feel your belly bottom is pressing-down flat into the stomach. Exhale while you lift your own body up.
  • Hold for several seconds at the ‘top of crunch’ and then gently lower yourself back. Keep shoulder-blades off your mat so you don’t enter the resting position.
  • Continue your workout by completing 15-20 more crunches or until you can’t do another one.
  • Rest for 30-45 seconds and then repeat the exercise 3 times.

2. Tricep Pull-Downs

Triceps Pulldowns

The triceps muscles are located at the back of your upper arms and can be worked in multiple ways.

Pull-downs emphasize triceps movements and challenges your core muscles to keep your torso stable at the same time.


  • To perform this workout; get a high cable pulley and a straight bar attachment.
  • Stand facing a high cable pulley with a straight-bar attachment on it. Adjust the pulley to or just above your head height and then position yourself 1-2 feet away from it.
  • Grasp the straight bar with an underhanded grip. Imagine your elbows are pinned to your sides, just in front of the line of your torso. Don’t let your elbows move away from your sides or swing forward and back.
  • Keep the elbows stationary against your body as you tighten your arms, pulling the bar down toward your own thighs. Hold this position for 1 second and then slowly let the bar come up until your two elbows are bent to around 90 degrees. Doing this completes one repetition.
  • Once again, straighten your arms, pull the bar down. For best results, aim for 3-6 sets of 6-12 repetitions each, with 30-90 seconds of rest in between.

3. Overhead Press

Barbel Overhead Press

This strength training workout utilizes weight of the barbell. This exercise is used to strengthen shoulders, upper , triceps and upper back.


  • Approach the barbell suspended on a rack. Grip the barbell firmly with your two hands in an overhead grip. Hold hands so the grip is wider than your own shoulders.
  • Grasp the bar and then remove it from rack, moving back-wards to avoid hitting something. Bring bar to rest close to your chest; this is the right starting position for the overhead press.
  • Stand with feet shoulder-width -apart and then keep the head straight so you’re looking forward. Lift barbell from its resting position against your own chest, up & above the head by using your upper body muscles. Keep the muscles tight while you perform the exercise.
  • Lock the bar just above the head by locking the elbows in place. After successfully locking your elbows, you are done with one repetition of overhead press.
  • Lower the barbell by flexing your elbows and then lower it to original position against the chest. Lift this bar for 4-6 repetitions, keeping your own abs and gluteal musc­les tight while lifting the bar.

4. Pushups


This is the best chest exercise without weights. You can easily perform this exercise at home.


  • Lie down on the floor face down. Your legs should not be too close or too far apart. Place your hands such that they are below your shoulders.
  • Slowly lift your thighs, chest and belly off the floor as you straighten out your arms in the process. This is your starting position.
  • Lower your body slowly towards the floor till you are about to touch the floor and bend your arms in the process. Make sure that no part of your body touches the floor. Hold this position for 2-3 seconds and come back to your starting position.

Important Note:

While the above exercises will help you to sculpt and shape your upper body, it is very important that your nutrition supports your fitness goals.

If you want to gain muscles, you need to eat in a caloric surplus daily so that your muscles get enough nutrients to grow.

If you want to lose fat to show of your well-tones muscles, you should eat in a small calorie deficit daily to shed off the pounds. Anywhere from 15-20% deficit will be ideal for maximum fat loss and maximum muscle retention.

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