It is difficult to know how to target specific muscles during workouts. Finding the most suitable exercises can give your workouts an extra push and get you the results you desire for. The below given exercises will help you raise the bar on your next upper body workout session. Do you know what the best part is? You can do these exercises at home with minimal equipment.
It is a very common exercise for building strength. You all must be aware of the conventional push-ups, but are you aware of its variations which target different parts of the upper body? Conventional push-ups target your chest, shoulders, triceps, core, and lats. This makes them basic to upper body workout.
i. Keep your hands on the ground straight under your shoulders.
ii. Keep your core tight, back flat, now lower your body simply by bending your elbows.
iii. When you get to a 90-degree angle with your elbows, take your body back into starting position.
2. Bicep Curls
It develops the front arm muscles or biceps. However, these promote shoulder stability as well. You need dumbbells for this. In case you don’t have dumbbells, don’t worry. You can use anything having weight.
i. Stand with feet shoulder-width apart. Carry a weight in each hand. Start with your arms down at your sides and your palms should face away from your body.
ii. Keep your back straight and lock your elbows at your sides. Now, pull the weight towards your elbows by bending your elbows.
iii. Take the weight back to your starting position and repeat.
3. Dumbbell Bench Press
These are similar to push-ups. The target muscles are chest, triceps, and shoulders. You need a plain bench to lay on and weights for each hand.
i. Lie flat on the bench with weights in each hand over the chest. Raise your hands straight.
ii. Bring your weights down by bending your elbows.
iii. Be in this position and press in until your arms are fully extended and then repeat.
4. Lateral Raise
It targets your shoulders, biceps, and triceps. You need weights for both the hands. This strengthens your shoulders as your deltoid muscles get isolated.
i. Stand with weight in both hands and arms down at your side.
ii. Keep your arms almost straight. Lift the weight in both the hands until your elbows reach your shoulder level.
iii. Take the weights back in their start position and repeat.
5. Bent-Over Row
It is considered one of the best muscle building exercises for shoulders and back. You can use resistance bands, barbells, dumbbells, or any other alternative.
i. Stand with weight in each hand and bend on a 45-degree angle.
ii. Back straight, lift the weight straight up until they’re at the sides of your ribs, activating your shoulders.
iii. Come back to a resting position and repeat.