There are many ways to build up your body but what you need to do is to work really hard and safe. Look for the results and keep sufficient recovery time between the workouts. After this, move forward gradually, physical training will work regardless of your genetic grant and nutritional eating habits.

Talking about strengthening your upper body, there are various tools and protocols available which can work for your upper body muscles like lats, traps, biceps, triceps, deltoids, and other upper body structures. Different exercises help you to make these muscles stronger including incline, overhead, and chest presses, low rows, pullovers, upright rows, and other numerous biceps and triceps exercises using tools such as dumbbells, barbells, or plate loaded machines.   

Upper body work out

You have a lot of options and it is hard to choose the best ones out of them. So, here are five top upper-body workouts which are helpful in adding power to your muscles while keeping them fit.

Workout No. 1: Big 4 @ 3 Rounds

This is an upper body workout which substitutes four main joint movements for three rounds: overhead push, pulldown, chest push, and low row.   


  • Select one of the joint movements given above and perform three rounds for each one
  • Take a pause of 1:00 to 1:30 between the exercises during each round and 2:00 to 3:00 between the rounds
  • Complete the workout along with biceps and triceps exercises

Workout No. 2: 14 to 8 Circuit

This upper body workout substitutes three various push and pull exercises for two rounds with 12 to 16 reps for average 14 and 6 to 10 reps for average 8.


  • Use similar push and pull exercises in each round
  • Take a pause of 1:00 between exercises and 2:00 to 3:00 between rounds

Workout No. 3: Push and Pull

This highly repetitive upper body workout substitutes three sets of push and pull exercises which addresses biceps and triceps.  


  • Select the three various push and pull exercises for first three sections
  • Perform three sets of each exercise during the first section and remaining two sets during the last two sections
  • Complete the workout along with biceps and triceps exercises

Workout No. 4: 3 Strikes and Out

This upper body workout substitutes three push and pull exercises while addressing the biceps and triceps using the three strikes and out procedure (three continuous sets for muscle fatigue with same influence)


  • Select three various push and pull and biceps and triceps exercises
  • Choose the resistance for muscle fatigue for the first set. Document the result in a table
  • Take a pause of 0:30 and do the next set with the same resistance. Write down the result in the second column
  • Repeat the process for the third set
  • Take a pause of 2:00 to 3:00 between exercises

Workout No. 5: Ultimate Superset

This upper body workout substitutes the three superset sections: pulldown, chest push, and overhead push and row, incline press and the pulldown minimal rest.   


  • Select a chest push and pull down for the first section (each having three sets), an overhead and row for the next section (each having three sets), incline press and pulldown minimal rest for the last section (each having three sets)
  • Perform the sets in from of pairs while varying the exercises taking the minimal rest between them (like do the chest push x 8 to 12 and instantly move to pull down x 8 to 12)
  • Use the same resistance for all the sets or lower it for last two sets
  • Take a pause of 3:00 between sections

This content is contributed by Arooshy Malik from