There are so many upper body weightlifting exercises. Sometimes it is hard to know what exercises to choose when starting a routine. If you are in this boat, here are some suggestions. Below are 5 great upper body weightlifting exercises.
Bench press/chest press
- Lay down on back on a weight training bench or floor
- Start with weights at chest level
- Press weight up and inwards
- Lower the weights back down to chest
Shoulder press
- Start in a standing position with feet shoulder width apart (can also sit on a bench)
- Hold weights with palms facing outward, just outside of shoulders
- Engage your core, lower your shoulders
- Press weight straight upwards over head
- Lower in a slow, controlled manner
Triceps
- Stand with one weight in right hand
- Lift arm straight up over head
- With elbow up, bend arm at elbow and dip weight behind your head
- Lift back up above head
- Repeat with left arm
Renegade Rows-back
- In plank position holding hand weights, lift right hand and weight back to the “pocket” at your waist/butt
- When doing this motion, keep your hips level to the floor and weight even (do not shift weight to side)
- Bring weight back to plank starting position
- Repeat on left side
Bicep 21’s
- These movements break down a bicep curl into 3 motions
- Place dumbbell in each hand, palm facing out
- Arms are straight down at the side of body
- Lift arm to waist height, slowly lower
- Repeat 7 times
- Starting at waist, lift arms to shoulder height
- Repeat 7 times
- Starting at waist, lift arms to shoulder height (complete bicep curl)
- Repeat 7 times
A goal to work towards is to do each exercise 12-15 times per set. Complete 3 sets. I like to combine exercises in sets. As an example, do 15 bench press, 15 shoulder press, and 15 triceps (on each arm) as one set. Complete 3 times. The second combination is to do 15 renegade rows and the bicep 21’s. Repeat this set 3 times. These 5 great upper body weightlifting exercises make up a workout plan that could be done 2-3 days a week.