How to build upper body muscles

Everyone wants to have a good body. For male friends, the most desired thing is developed muscles. When the muscles of the upper body are well developed, people will feel very strong, especially those who are engaged in sports. They all have some muscles in their bodies. This is the result of long-term exercise. So how to train the muscles of the upper body?

1. Push-ups: It is recommended to do 30 in a set (this is a strength exercise. If you want your muscles to grow quickly, increase the load to 12 in a set, which means you will have no strength after completing 12). The movements should be standard. About 4 groups. You can also train your triceps at the same time. The standard of action here means that it must be done properly. If it is not done properly, the results will be greatly reduced.

2. Arm flexion and extension: You can use two chairs at home.

3. Supine dumbbell press, as shown in the picture. The weight depends on your own situation, do 4 sets of 8-12 in one set. If conditions permit, you can do incline presses, which mainly train the upper pectoral muscles. Combine with flat press, 3 sets of each exercise.

4. Flying, incline and decline, plank is also OK.

5. Pull-ups can be done on the door frame at home. 12-14 pieces per set, 6 sets. You may not be able to pull it at the beginning, but as long as you persist and your strength increases, you will be able to do it.

6. One-handed side neck flexion and extension: Starting position, one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling easily, but it will gradually fall. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

7. Use the horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!

The above article gives a clear introduction on how to train upper body muscles, and I believe everyone has a clear idea of ​​it. Even though muscle training is difficult and tiring, high-intensity practice is required every day. But if you want to make your body more perfect, you naturally need to work hard and never give up halfway.