7 Best Exercises to Build an Attractive Upper Body

Building an attractive upper body requires targeted exercises that focus on developing muscle groups such as the chest, shoulders, back, and arms. These exercises are not just about aesthetics but also contribute to functional strength, posture, and overall fitness. Below are seven scientifically backed exercises to help you achieve a well-defined and proportional upper body.

1. Bench Press

The bench press is a cornerstone exercise for developing the chest, shoulders, and triceps. It targets the pectoralis major as the primary muscle while also engaging the anterior deltoids and triceps brachii.

Studies show that the bench press is highly effective for building both strength and hypertrophy when performed with progressive overload (Schoenfeld, 2010). To maximise gains, use a full range of motion and incorporate variations such as incline and decline bench presses.

How to Perform:

1. Lie flat on a bench with your feet firmly planted on the ground.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Lower the barbell to your chest in a controlled manner.
4. Push the barbell back to the starting position, fully extending your arms.

2. Pull-Ups

Pull-ups are a compound exercise that primarily targets the latissimus dorsi while also engaging the biceps, trapezius, and rhomboids. This exercise is essential for creating a V-shaped torso, which is a hallmark of an attractive upper body. A study by Youdas et al. (2010) highlighted the high muscle activation of the lats during pull-ups, making it a superior choice for back development.

How to Perform:

1. Grip a pull-up bar with your palms facing away (overhand grip).
2. Hang with your arms fully extended.
3. Pull yourself up until your chin is above the bar.
4. Lower yourself back to the starting position in a controlled manner.

3. Overhead Press

The overhead press, or military press, is one of the best exercises for building broad and strong shoulders. It primarily targets the deltoid muscles while engaging the triceps and upper chest for stabilisation. Research shows that the overhead press effectively recruits all three heads of the deltoid (Barnett et al., 1995).

How to Perform:

1. Stand with your feet shoulder-width apart and hold a barbell at shoulder height.
2. Press the barbell overhead until your arms are fully extended.
3. Lower the barbell back to the starting position in a controlled manner.

4. Barbell Rows

Barbell rows are essential for developing a thick, muscular back. This compound movement targets the lats, traps, and rhomboids while also engaging the rear deltoids and biceps. A study by Lehman et al. (2004) indicated that barbell rows are particularly effective for activating the mid-back muscles.

How to Perform:

1. Stand with your feet shoulder-width apart and grip a barbell with an overhand grip.
2. Bend your torso forward, keeping your back straight.
3. Pull the barbell towards your abdomen, squeezing your shoulder blades together.
4. Lower the barbell back to the starting position.

5. Dips

Dips are a powerful bodyweight exercise for developing the chest, shoulders, and triceps. They offer versatility as they can be adjusted to emphasise the chest or triceps by altering the torso angle. According to Boettcher et al. (2008), dips are highly effective for triceps activation, making them a staple in any upper-body workout.

How to Perform:

1. Grasp parallel bars and support your body weight with extended arms.
2. Lower your body by bending your elbows until your upper arms are parallel to the floor.
3. Push back to the starting position by extending your arms.

6. Push-Ups

Push-ups are a foundational bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core. A study by Calatayud et al. (2014) found that push-ups are as effective as bench presses for chest muscle activation when performed with proper form.

How to Perform:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your chest to the ground while keeping your body straight.
3. Push back to the starting position, fully extending your arms.

7. Dumbbell Lateral Raises

Dumbbell lateral raises are crucial for isolating the lateral head of the deltoids, which contributes to broader shoulders and a more appealing physique. Research by McAllister et al. (2013) confirmed the effectiveness of lateral raises in targeting the deltoid muscles.

How to Perform:

1. Stand with a dumbbell in each hand, palms facing inward.
2. Raise the dumbbells laterally until they reach shoulder height.
3. Lower the dumbbells back to the starting position in a controlled manner.

Key Takeaways

Bibliography

• Barnett, C., Kippers, V. and Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. Journal of Strength and Conditioning Research, 9(4), pp.222-227.
• Boettcher, C.E., Ginn, K.A. and Cathers, I. (2008). Standard maximum isometric voluntary contraction tasks for normalizing shoulder muscle EMG. Journal of Orthopaedic Research, 26(12), pp.1591-1597.
• Calatayud, J., Borreani, S., Colado, J.C., Martin, F., Tella, V. and Behm, D.G. (2014). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 28(1), pp.146-153.
• Lehman, G.J., Buchan, D.D., Lundy, A., Myers, N. and Nalborczyk, A. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises. Dynamic Medicine, 3(4).
• McAllister, M.J., Hammond, K.G., Schilling, B.K., Ferreria, L.C., Reed, J.P. and Weiss, L.W. (2013). Muscle activation during various shoulder exercises. Journal of Strength and Conditioning Research, 27(10), pp.2884-2893.
• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
• Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J., Harezlak, D.T. and Hollman, J.H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup® rotational exercise. Journal of Strength and Conditioning Research, 24(12), pp.3404-3414.

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