FITNESS

4 Moves For The Best Upper Body Workout

  • The Rules
    1 / 5 The Rules

    You gain an instant upsize when your muscles are flooded with blood. “And the best way to do this is to use high reps, minimal rest and train in a circuit,” says world champion bodybuilder Rob Hope. “You don’t want to train your chest first, then have it deflate before you leave the gym. Rather, pump up all your muscles at once and leave looking big everywhere.”

    Instructions
    Perform all the exercises one after another, then rest 1 to 2 minutes and go again. You’ll pump up the size of your T-shirt-specific muscles by up to 10 per cent, making your favourite clothes look like they were custom-cut – and leaving a trail of lustful stares from women after you leave the gym.

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  • 1. Incline Dumbbell Bench Press
    2 / 5 1. Incline Dumbbell Bench Press

    Reps: 4 X 25 reps
    Works: Upper chest, triceps, shoulders, abs

    1. Lie back on a bench set at a 45-degree incline. Hold a weight in each hand above your chest with your arms straight. “Tense your chest muscles at this point to begin driving blood into them,” says Hope.

    2. Lower the weights to the sides of your chest by bending your elbows, then straighten your arms to press them up again. “To keep the tension on your upper chest and flood the muscles with extra blood, don’t lock your elbows at the top of each rep,” says Hope. If you’re struggling with the reps, try picturing a bevy of admirers as motivation.

    Related: 5 Ways To Bench Press Without A Bench

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  • 2. Dumbbell Upright Row
    3 / 5 2. Dumbbell Upright Row

    Reps: 4 X 20 reps
    Works: Traps, arms, forearms

    1. Stand with feet slightly wider than shoulder-width and hold the dumbbells in front of your body. “Bend your knees to stop from using your hamstrings to do the work,” says Hope. Working your traps is key to achieving that sought-after broad-shouldered look.

    2. Bend your elbows to pull the weights up to a point that’s just below your chin. Pause. “This is key to driving blood into the muscles, so bear with the pain for as long as you can,” says Hope. Slowly lower to the start.

    Related: The Best Dumbbell Workouts – Arms And Upper Body

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  • 3. Close Grip Bench Press
    4 / 5 3. Close Grip Bench Press

    Reps: 4 X 15 reps
    Works: Triceps, chest, shoulders, abs

    1. Lie on a bench press station and grab a barbell with a fist-width overhand grip. “Don’t grip too close or you’ll put too much tension on your wrists and not enough on your triceps,” says Hope.

    2. Bend your elbows to lower the weight to your chest. Straighten them to return the weight to the start and lock your elbows to squeeze your triceps. You might feel a little fatigued at this point, but keep the vision of how you want to look in mind.

    Related: 4 Ways You Screw Up Your Bench Press

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  • 4. Elastic Band Bicep Curl
    5 / 5 4. Elastic Band Bicep Curl

    Reps: 4 X 60 reps in 60 seconds
    Works: Biceps

    1. Stand holding the end of an elastic band in each hand. Loop the band under your feet and rest your arms at your sides. Make sure you can see a clock because you’re about to time your reps.

    2. Bend your elbows to curl the straps towards you. Return to the start. Go as quickly as you can. “Fast reps fire up extra muscle fibres, so more of your biceps will be working,” says Hope. Which means more muscle in your T-shirt.

    Related: 6 Ways To Make The Bicep Curl Even Tougher

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