A well-rounded upper-body workout should target your chest, back, shoulders, arms, and core muscles. Here is an ultimate upper-body workout that includes exercises for each of these areas:
- Push-Ups: Begin with 3 sets of 10-12 reps of push-ups to engage your chest, shoulders, and triceps. You can do traditional push-ups or modified push-ups on your knees.
2. Pull-Ups or Lat Pulldowns: 3 sets of 10-12 reps of pull-ups or lat pulldowns will target your back and biceps. If you can’t do pull-ups yet, try assisted pull-ups or use a resistance band.
3. Shoulder Press: 3 sets of 10-12 reps of shoulder press will work your shoulders, specifically your deltoids. You can use dumbbells or a barbell to do this exercise.
4. Bicep Curls: 3 sets of 10-12 reps of bicep curls will target your biceps. You can use dumbbells, a barbell, or resistance bands to perform this exercise.
4. Tricep Dips: 3 sets of 10-12 reps of tricep dips will engage your triceps. You can perform this exercise on parallel bars or on a bench.
5. Plank: Hold a plank for 30-60 seconds to engage your core muscles, including your abs and lower back.
