A well-rounded exercise program should always include a choice of various exercises upper body that target all major muscle groups, including the chest, shoulders, back, biceps and triceps. When an exercise program includes movements for each group, the result is a great overall strength gains without the appearance of muscle imbalances.
Since the body is constantly adapting to the stress of exercise you throw at it, if you go in the gym day after day and perform the same upper body exercises of age and over, your progress is going to spoil. Instead, change your workout from time to time to ensure that your body is always responding and is continually advancing.
With each of the following descriptions of the upper body exercises, you should keep in mind that compound exercises should be performed before the isolates. Most men choose to use a rep range of 6-8 at a rate heaviest compound movements, while he meets with representatives of 8-12 weight slightly lower for isolated exercise.
Ideally, you should include two different movements for the chest in every workout. As an added plus, the compound exercises listed below will also stimulate the triceps and biceps in a smaller degree, reducing the amount of exercise necessary for the muscle groups.
Compound exercises: the bench press exercise is best known in the chest, and can be done with a barbell or dumbbells on a flat surface, pendant or decline. In addition, the dives for another compound exercise that right and let you choose between a close position, regular or wide. Finally, push-ups are a classic white every time you do not have access to a gym.
isolation exercises: Adding one or two isolated chest exercises such as pec fly in December, cable crossovers or dumbbell pullovers, completed his training trip. Be sure to really concentrate on squeezing the chest muscles only in the performance of these.
Turning to the back, you want to perform an equal number as did chest exercises for this area of the upper body to make sure you balance your work in the chest.
Compound exercises: The best compound exercises for the back that allows you to build a higher total weight of any variation of the line. The rows can be performed with dumbbells, a bar, T-bar, or with the cables in a more bent-or horizontal. You can also use a wide grip, narrow grip or a reverse grip to work the biceps, along with the rear.
Other exercises can be done from behind to beat especially the lats include pull-ups (close, wide grip and reverse) and cable pull-downs. Finally, hyper extension are ideal for working the muscles of the lower back and hamstrings to call little at stake.