4 Powerful Upper Body Workout Moves

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The upper body has muscles with specific functions. You have the muscles of your hands, forearms, upper arm and shoulder. You also have muscles that connect your limbs to your chest, torso and spinal column.

When you have upper body strength, you have a pleasing, healthy appearance and strong posture. You can do everyday and sports-related activities at an optimal level .

Upper body strength is also important it controls your ability to do everyday activities such as reaching, pulling, pushing and lifting.


1. Smith Machine Bench-Press Throw

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* Position yourself on a flat bench inside a Smith machine, like you’re bench pressing.

* Lower the bar to the lower chest.

* Press the weight off your chest as explosively as possible to throw the bar up as high as you can.

* Catch the bar as it comes back down.

* Lower it to your chest again.

* Routine for Strength: 3 sets x 12-15 reps

* Routine for Muscle Gains: 4-5 sets x 6-8 reps


2. Bench Press

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* Lie on the flat bench.

* Lift chest and squeeze shoulder-blades with feet flat on the floor.

* Grab the bar. Put your pinky on the ring marks of the bar.

* Hold the bar in the base of the palm with a full grip and straight wrists.

* Unrack. Take a big breath and unrack the bar by straightening arms. Move the bar over the shoulders with elbows locked.

* Lower the bar. Lower it to the mid-chest while tucking elbows 75°. * Keep forearms vertical.

* Hold breath at the bottom.

* Press. Press the bar from the mid-chest to above the shoulders. Keep butt on the bench. Lock elbows at the top.

* Training for Strength. Just 8-12 reps builds muscle.

* For maximizing strength, train with even heavier loads, ones you can lift for just 1-6 reps.


3. Incline Dumbbell Press

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* Set an adjustable bench to an incline of 30-45 degrees.

* Lie on your back and hold a pair of dumbbells directly above the shoulders with arms fully extended.

* Pull shoulder blades together and slightly stick out your chest.

* Lower both dumbbells to the sides of the chest.

* Pause and press dumbbells back to the starting position.

* For strength: 1–5 reps.

* For hypertrophy: 6–12 reps.


  1. Keep the elbows close to the sides throughout the exercise.
  2. Don’t hyperextend the neck. Keep a neutral, long spine.
  3. Lower the dumbbells all the way until they’re level with the chest.
  4. Incline Fly


* Set an incline bench to a low incline of 15-30 degrees.

* Grab a pair of dumbbells and lie face up.

* Raise dumbbells above the chest with palms facing forward and elbows slightly bent.

* Begin the exercise by slowly lowering arms down and slightly back until the upper arms are parallel to the floor.

* Pause.

* Raise weight back up to the starting position.

* Repeat reps until you begin to struggle.

* Hold dumbbells straight up above the shoulders.

* Lower weight down to the chest, pause for a second, then push weight back up to starting position.

* Repeat as many reps as you can.