How to exercise upper body muscles

Many people want to train their lower body muscles, but many people want to train their upper body muscles. If the lower and upper body muscles are built, it is also a kind of bodybuilding effect for men. Men want to build muscles for selfish reasons and for their own sake. The methods used by men to build good-looking muscles must be strict and they must be patient with themselves. Under such circumstances, it is also the most reasonable to build good-looking muscles. So how to build upper body muscles?

First of all, if you want to train your chest muscles, you need a dumbbell with adjustable weight.

Warm up for ten minutes by running, stretching your legs, doing a few push-ups, and then doing 4X12 flat dumbbell bench presses to increase the size of your chest muscles.

Incline dumbbell bench press 4X12 upper chest.

Incline dumbbell fly 4X12 to increase the area of ​​the center seam along the outer edge of the pectoral muscles.

Dips and extensions 3X8, chest down (make sure to tuck your chest in when doing this).

As for how heavy the weight is, it is up to you. When you are basically exhausted by the twelfth time, this weight is appropriate.

Finally, the abdominal muscle rippers (you can start with the two movements of leg raises and double leg raises, and then add more movements as you practice them for a longer time).

Rest day (still doing the abs rippers)

Back training + biceps pull-ups (if you can't do it, ask someone to help you) six sets of 4 to 10 in each set, depending on your personal situation.

Dumbbell one-arm rowing (watch the video online, the movement is not explained clearly~) 6 sets. Pay attention to the rest period between sets. It cannot be too long, one minute at most.

You definitely know how to do this exercise for biceps training. Just 3 sets is enough.

Train shoulders and legs every other day with dumbbell lateral raises and dumbbell front raises (complete one movement of the superset immediately followed by another without rest in between) 4x20.

Dumbbell Rotation Raise 4X20.

Walk 4X20 with dumbbells in hand (the movements are very simple and can be found online).

One-handed dumbbell one-leg calf raise 4X15.

Abs Ripped

This is a relatively comprehensive fitness plan. If you feel it is necessary to strengthen your chest exercises, do more push-ups and sit with your feet elevated. This way, your chest will be full and will not sag. Do it every other day.

As for abdominal muscles: So many people can do sit-ups, why do so few people have abdominal muscles?

The intensity is not enough~ I went online to look for videos on how to tear abdominal muscles. I followed this for half a year, and went from a fat belly to eight-pack abs~.

If you are determined, then do this. Of course, you can do less at the beginning, but the movements must be standard. If you don't have the perseverance, there is no need to do sit-ups, it will be a waste of time.

If a man wants to build good-looking muscles, try the methods we mentioned above to help yourself complete muscle training, and you will get the effect you want. Don't rush yourself every time you exercise, let yourself devote yourself wholeheartedly, be serious, and work hard, then you will be rewarded. If it doesn't work once, exercise a few more times, and the effect will eventually come out slowly.