Good Upper Body Workouts

Do you want stronger and better formed chest muscles? See below 5 good upper body workouts.

1. Bench Press
2. Incline Dumbbell Press
3. Push-up
4. Seated Chest Press
5. Bosu Ball Push-up

Bench Press

With this exercise you give the chest muscle a stimulus to grow, but also the triceps and the forehead of the shoulder muscles .

Bench press are as follows:

• Lay your head on a horizontal bench with the buttocks on the couch and feet on the ground.
• Grab the rod with the thumb locking the rod. With this hooked grip you prevent the pole from slipping out of your hands.
• Bring your shoulder blades to each other with your shoulders backwards.
• Bring your elbows light in (the correct position will get you by pretending to bend the pole to you).
• Breathe in and lower the rod evenly until your elbows are in a straight line with your shoulder pouch, as long as possible until your technique stays well.
• Breathe in and push the halter evenly up.
• Breathe out when the weight is above and pull the chest muscle together.
• In this exercise it is important not to stretch the shoulders straight to prevent nasty shoulder injury. Therefore, choose to execute the arms with a slight curvature. Pointing out the wrists.
• Make sure your wrists are straight on the rod.
• Make sure you always have a scam with a heavy weight or train for the first time.

Variations:

• Powerlifters cure their backs extremely, so that the lower parts of the chest muscles are even better and the distance to the chest decreases. 
• If the exercise is carried out with the elbows along the body, you train more with the triceps and the front of the shoulders. 
• Possible variations are the inline bench press (more chest muscular + shoulder muscles) or the decrease (more bottom and triceps).

Incline Dumbbell or Barbell Press

With this exercise you train the chest muscle and especially the upper part of the muscle, the triceps and the front of the shoulders.

The Incline Dumbbell Press is as follows:

• Sit on a slanted bench with an angle of 60 degrees or less. If you raise the bench, you train too much the shoulder muscles instead of the chest muscle.
• Bend your arms and fasten the dumbbells with the thumbs in and straight wrists.
• Bring your shoulder blades to each other.
• Breathe in and lower the weight slowly with your elbows light in.
• Make sure you point out wrists throughout the exercise.
• The arms should be bent slightly bent forward. A horizontal position of the elbows relative to the shoulders is not good for the shoulder joint.
• You place more emphasis on the inside of the chest muscle if you make a rotation but inward, so that the wrists point towards each other at the end of the exercise.

Push-up

The classic push-up can of course not be missing in the list. With the push-up you mainly train your chest and your triceps. Watch the video because many people do this exercise incorrectly.

The push-up is as follows:

• Lie on your belly and breathe in.
• Put your arms slightly wider than shoulder width and push your arms out until they are completely stretched.
• Breathe out and then lower down by bending your arms until the chest touches the ground.
• Keep your back straight throughout exercise.
• The whole core must be straight and tightened during the exercise.

By varying with the position of your hands you speak different muscles:

• If you move your hands apart, put more emphasis on the outer part of the chest muscle.
• When you put your hands closer together, put more emphasis on the inside of the chest muscle and the triceps.

By varying the place where you place your feet, you focus more on the upper or lower side of the chest muscle:

• If you put your feet at a higher starting position than your chest muscle, you will train the upper side of the chest.
• If you put your feet at a lower starting position than your chest muscle, you train more the underside of the chest.
• In both versions, you must have the core and keep it straight.

Seated Chest Press

With this exercise you especially train the big chest muscle. Mainly suitable for novice athletes to build bass power. The disadvantage of this is that you do not work on a better balance of the muscles.

The Seated Chest Press is as follows:

• Set the bench so that the handles are at the height of the bottom of your chest muscle.
• Put your back against the bench and breathe in.
• Grasp the handles and close your thumbs around the rod.
• Bring your shoulder blades to each other.
• Push the weight away with straight wrists.
• Keep your shoulders in a fixed position (only your chest pain does the work).
• Let the weight rest until it feels good. The one can increase the stretch of the breast muscle than the other.

Bosu Ball Push-up

This is a nice variation on the push-up. The exercise involves more instability, making you more core. Two flies in one slap!

The Bosu Ball Push-up is as follows:

• Go on the bosu ball with your chest.
• Stretch your core and keep it right throughout the whole exercise.
• Grab the Bosu ball on the sides.
• Breathe first and then push yourself up.
• Make sure your elbows are light inward and do not point straight out.