How to build upper body muscles

Whether you are too thin or too fat, the muscles in your upper body will not have obvious beautiful lines. Either they are as thin as skeletons or they have too much fat on their bodies. At this time, you need to exercise the upper body muscles through some corresponding exercises. Training the upper body muscles can not only make us look strong, but also improve our physical fitness while exercising. So how do we exercise the upper body muscles?

1. Lifting dumbbells is still the preferred method for exercising upper limb strength. It is best to prepare two dumbbells of different weights. The heavier dumbbells can be used for targeted arm strength training, such as a set of 20 horizontal raises, or a set of 20 lateral raises, and practice six to seven sets a day; the lighter dumbbells can be used to do some warm-up exercises or stretching exercises at any time.

2. Pull-ups are also a very simple and practical way to exercise upper limb strength. You can plan to do three to four sets every day, with 10-20 reps in each set. You can adjust the number according to your tolerance. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to keep your chin over the horizontal bar. Try not to rely on the bounce of your lower body, but rely on the strength of your arms.

3. Doing push-ups can also exercise upper limb strength. This does not require props and can be done anytime and anywhere. You can do a few whenever you have time. It should be noted that a hard floor may hurt your palms, so if possible, try to avoid rough concrete floors and choose wooden floors, grass or rubber floors.

4. Lying barbell press can exercise upper limb strength and chest muscles at the same time. Move the barbell to just above the chest, then hold the barbell with both hands and lift it vertically. You can arrange the barbell weight, number of lifts and sets according to your own situation. The effect is very obvious.

5. Do more exercises that involve swinging your arms frequently, such as baseball, tennis, squash, volleyball, etc. These exercises can not only exercise your upper limb strength, but also exercise your flexibility and reaction ability.

As long as you strictly follow the five methods introduced in the article, I believe you can develop perfect upper body muscles. In fact, exercise also strengthens the muscles of the lower body. If you want the effect of exercise to be more prominent, you can eat more carbohydrate foods after exercise. Some high-calorie foods can also help muscle growth.