Upper body exercises. Which ones should you do? / TRANING

Upper body exercises. Which ones should you do?

Olimp Sport Nutrition
Upper body exercises. Which ones should you do?

Some personal trainers recommend training plans dividing the body into two parts - upper and lower. There can be many reasons for this. Starting from the priorities of the trainee, through the greater comfort of the performed exercises, to the current functional capabilities and experience of the trainee. Which of the upper body exercises should be included in each training plan?

Which upper body exercises will be important for beginners?

The selection of exercises for the program is inseparably linked to the training experience. People without experience or taking their first steps in the world of strength and endurance training should focus on so-called basic exercises. These are multi-joint exercises that involve many more muscle groups than one body part. The nature of the movement allows you to develop the ability to control tension, as well as an accurate "muscle feeling". In addition, basic upper body exercises give beginners the best results, which can lead to visible results in a short period of time. Which exercises should be included in the novice plan?

  • Deadlift (barbell or dumbbell)
  • Flat barbell bench press
  • Barbell rows
  • Pullups
  • Seated dumbbell shoulder press
  • Standing barbell bicep curl
  • Dips

Which of the upper body exercises are recommended for professionals?

It is difficult to answer this question unequivocally, because exercises are usually selected on the basis of the current goal and abilities of the trainee. For example, focusing on the development of the chest or on the increase of strength in a given exercise, you can much easier choose effective exercises. Here are examples of upper body exercises, which may appear in the programs of advanced athletes:

  • Thruster,
  • Military press,
  • Incline hammer curl,
  • Incline bench dumbbell rows
  • Standing Cuban press,
  • Woodchopper

Do upper body exercises require supplementation?

Not the workout itself, but the daily diet determines the need to reach for supplements. Whether you do upper body exercises or focus on training your lower body, you have to remember about the vital role of nutrition. Remember that providing the body with the right amount of complete protein will prove to be a beneficial way to increase or maintain muscle mass, or, as in the case of carbohydrates, to replenish the depleted energy reserves that were used during exercise.


We recommend Gain Bolic 6000 for a quick enrichment of the diet with complete protein and an optimal amount of carbohydrates. It is a gainer signed with the logo of the Olimp Sport Nutrition brand, which provides the necessary macro nutrients in each serving. No problems with solubility and a quick assimilation of the ingredients contained in the product make the prepared shakes a tasty and convenient way to create the right conditions for building a muscular body. What is more, the formula of the gainer has been enhanced with a portion of creatine monohydrate, which helps to increase physical performance during short-term and intensive exercises.