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Exercises for your Upper Body

Vary your fitness routine and add muscle confusion to your workouts by selecting from these exercises to add lean muscle mass across your torso. These exercises work your chest, upper back, and arms.

Showing 23 exercise(s)

  • Band Assisted Pull Up

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Scapular Pulls

    <p>Scapular Pulls is a variation on the pull-up, and is an exercise you can use to progress towards doing a pull up and build pull up strength.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Scapular Retractions

    <p>Scapular Retractions is a beginner exercise to work on shoulder strength and build pull up strength. No equipment is required.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Pull Up Negatives

    <p>Pull-up negatives are a variation on the pull up that utilizes eccentric contraction. This is a good building block exercise to progressing towards being able to do a real pull up.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Arch Hangs

    <p>Arch hangs help you to build pull up strength, and are a great exercise to progress towards achieving a pull up.</p>

    • force pull
    • level intermediate
    • category upper body
    • movement compound
  • Parallel Bar Support Hold

    <p>The Parallel Bar Support Hold is a great exercise to build up strength for dips. It works the shoulders and pectoral muscles using isometric contraction.</p>

    • force push
    • level beginner
    • category upper body
    • movement isolated
  • Push Up

    <p>The push up is a staple bodyweight and calisthenics exercise that helps you tone and define your chest, shoulders and triceps. There are many variations of the standard push up, including wide and close grip, weighted, knee push ups, marine push ups and even dive-bomber push ups. Read on for all the juicy information!</p>

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Pull Up

    • force pull
    • level intermediate
    • category upper body
    • movement compound
  • Chest Dip

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Single Arm Row (Bent-Over Row)

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Bench Press

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Body Weight Row

    <p>This is a variation on the pull up, but easier. For those who can't do a pull up yet, this is a great exercise to start with in order to build up strength in your latissimus dorsi (lats) and posterior deltoids.</p>

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Knee Push Up

    <p>Knee pushups are an easier variation on the Push Up. If you can't do a regular push up yet, use this exercise to work up to it.</p>

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Diamond Push Up (Close Grip Push Up)

    <p>A variation on the standard <a href="https://www.strengthify.com/exercises/push-up" rel="noopener noreferrer" target="_blank">push up</a>, this exercise targets your triceps muscles to a much greater degree. Why is it called the diamond push up? Because it will make your muscles as hard as diamonds, of course (okay, it's because your hands form a diamond shape!).</p>

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Handstand Push Up (Handstand Shoulder Press)

    <p>For advanced trainees, this exercise targets the Anterior Deltoid. Why is it so advanced? Your pushing your entire body weight up and down while needing to balance yourself to keep yourself from falling.</p>

    • force push
    • level advanced
    • category upper body
    • movement compound
  • Clap Push Up

    • force push
    • level beginner
    • category upper body
    • movement compound
  • Dive Bomber Push Up

    <p>An advanced version of the <a href="http://www.strengthify.com/exercises/push-up" rel="noopener noreferrer" target="_blank">push up</a>, this variation focuses more on your shoulders in addition to your chest, and also stresses the lower fibers of the pectoral muscles when returning.&nbsp;</p>

    • force push
    • level advanced
    • category upper body
    • movement compound
  • Lat Pull Down

    • force pull
    • level beginner
    • category upper body
    • movement compound
  • Arm Circles Backward

    <p>Arm circles are great as a warm up exercise as well as for increasing muscular endurance in the shoulders. It's a good idea to progress from starting with small circles, then to medium circles and then perform big circles.</p>

    • force pull
    • level beginner
    • category upper body
    • movement isolated
  • Bicep Curl

    • force pull
    • level beginner
    • category upper body
    • movement isolated
  • Military Press (Overhead Press)

    • force push
    • level intermediate
    • category upper body
    • movement compound
  • Arm Circles Forward

    <p>Arm circles are great as a warm up exercise as well as for increasing muscular endurance in the shoulders. It's a good idea to progress from starting with small circles, then to medium circles and then perform big circles.</p>

    • force push
    • level beginner
    • category upper body
    • movement isolated
  • Side Arm Raise

    • force pull
    • level beginner
    • category upper body
    • movement isolated