What are some ways to build upper body muscles?

Having a perfect body is not only the dream of girls, boys also hope to have a good body. Having perfect upper body muscles should be the dream of many boys. So how should we exercise our upper body muscles in order to have an enviable body? Today I will introduce you to some small methods of daily exercise. I hope you can have perfect upper body muscles as soon as possible.

1. Single-arm row (for the entire back, arms, and shoulders): Straddle a stepping board or bench, press your left hand on the board, kneel on your left knee on it, lean forward, and keep your back straight. Grab the dumbbell in your right hand with your palm facing inward and let your arm hang naturally in front of your right leg. Look down (not forward) to keep your neck and spine in line.

2. Push-ups (for the strength of the back, buttocks, chest muscles and arms): Place your palms on the stepping board, bench or sofa (it is easier if the bench is high, and vice versa if it is low), with your hands shoulder-width apart. Walk your feet back until your body forms a straight line from head to toes. Keep your body steady on your elbows, lower your head and look down (be careful not to look up), and tuck your chin in. Press down, bringing your arms as close to your body as possible. Keep your elbows pointed directly behind you rather than flared out to the sides. This way your arm muscles can get a more focused workout. During the process, be sure to keep your chin in, and don't let your hips and head drop significantly. Imagine that your torso is a whole from head to toe. It's better to take your time than to rush.

3. Arm curl (for biceps): Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing each other. Stand on your left foot and put your weight on your right foot. Lift your hips and keep your back straight. To maintain balance, contract your buttocks, right thigh, and back muscles and lift your whole body upward. Keep your upper arms close to your sides, bend your elbows and lift the two dumbbells, rotating your wrists so your palms are facing you. Then slowly put it down and repeat the action. The center of gravity of the first half of the set is on the right leg, and the center of gravity of the second half of the set is on the left leg. We use this muscle group every day, so you can use heavier dumbbells, but they should not be so heavy that you have to hunch over when lifting them. The target of strength training is muscles, not joints, and the torso should be upright and strong during the process.

4. Shoulder raise (for shoulder muscles): Contract your shoulder muscles, lift your arms to both sides, and rotate your shoulder joints so that your thumbs face upward. Keep your arms still with them parallel to the floor, and draw your stomach in slightly to lift yourself up. If you find the movement difficult, you can change to lifting one arm at a time. If you feel tension in your neck, relax your shoulders and let them hang naturally so that your neck doesn't over-contract.

The above are some methods I introduced to you on how to exercise upper body muscles. You can practice them by yourself when you have time at home. When exercising your upper body muscles, you should also pay attention to your diet. It is better to eat more protein-rich foods. Here, I also hope that those who are working hard to exercise will have enviable upper body muscles as soon as possible and become a male god as soon as possible.