May 15, 2023 · The first chest and shoulder workout exercise is the flat barbell bench press. Many lifters would call the bench press the king of upper body exercises, and it might be a legit claim to the throne. It is the most popular exercise globally, and powerlifters, bodybuilders, athletes, and fitness enthusiasts use it to increase upper body strength ...Oct 30, 2022 · The best way to target the upper chest muscles with bodyweight exercises is to perform decline push-ups. In addition, you can change your hand placement in standard push-ups and position them further up closer to your clavicle, and this hand position will target the clavicular head more than the standard push-up.Jul 7, 2021 · Trainer Tip: This exercise targets the upper region of the pectoralis major. Don't use heavy weight and low reps for this one. Depending on your fitness level, a 10-40-pound load in each hand for 3-4 sets of 8-12 reps should be all you need to start plating that upper chest. 2. Cable Cross-over: High to LowBrowse through a variety of lower and upper chest exercises designed by today's leaders in the health fitness industry. We have strength training exercises for beginner, intermediate and advanced users. These exercises will help you increase the strength and definition of your chest area. Body Parts. Experience. Feb 15, 2024 · Set Up: Place a bench with a 15-30˚ decline at the center of the cable machine. Your chest will be lined up with the cable pulleys when lying down. How to: Grab a handle in each hand with your palms facing up, then lay on the bench. Extend your arms to your side with a slight bend in your elbows.This leaflet looks at upper left abdominal pain (left upper quadrant) and its causes (such as stomach ulcers or pancreatitis), diagnosis, and treatment. Try our Symptom Checker Got...Sep 19, 2021 ... If you want to build a chiseled chest then the only 3 chest exercises you need are shown in this video. The focus here is not necessarily on ...Keep your elbows pointed out to your sides. Exhale as you pass the most difficult part of the up phase or as your arms become fully extended. Pause in the overhead position with your arms fully extended and vertical. Inhale and hold your breath as you lower the weight under control to your upper chest. May 27, 2020 · Press your shoulders, back, head, and booty into the bench. Hold the dumbbells close to your chest and arms, palms facing in, wrists straight. Squeeze your abs and slowly push the dumbbells right ... Dec 25, 2023 · Top 3 Upper Chest Exercises. Incline Barbell Bench Press. Incline Dumbbell Flyes. Cable Crossover – High Pulley. Workout Tips and Strategies. Common Mistakes and How to Avoid Them. Nutritional Considerations for Upper Chest Development. Sample Upper Chest Workout Routine. Tracking Progress in Upper Chest Development.Jul 29, 2023 · These six exercises are some of the best ones to include in your upper chest workout routine: 1. Incline Barbell Bench Press. Most experts agree that of all the exercises you can do for this part of the body, the best exercise for the upper chest is the incline barbell bench press. The incline barbell bench press involves sitting on a bench set ... Feb 18, 2022 · Work your pec muscles with these great chest workouts that also hit some other major upper-body muscles in your shoulders, back, and arms.Apr 16, 2018 · A powerful and full upper chest is what really makes your body pop out from others. A big chest is the manliest muscle you can have, and in this article I’ll show you the best upper chest exercises and how to build a stronger upper chest. Having a big chest is one thing, but having a well-developed upper chest that pops out is another.4 days ago · Give the following standing chest workout plan a shot in your next chest training session. It will surely take your chest growth to a whole new level. Parallel Bar Dips: 3 Sets x 10 Reps. Landmine Chest Press: 3 Sets x 10 Reps. Single-Arm Cable Press: 3 Sets x 10 Reps. Dumbbell Front Chest Raises: 3 Sets x 10 Reps.Mar 31, 2020 · The Smith machine helps you maximize upper-chest recruitment without having to worry about stabilizing the weight, so you can really exaggerate the "chest up, shoulders back" form on this exercise. Set your bench to a standard 45-degree angle. As you lower the bar, stop an inch short of touching your chest. Pause. Jan 11, 2022 · This exercise is effective at hitting the upper chest, it still suffers from the same drawback as other pushup variations, Cavaliere explains, i.e. the inability to increase overload. Kneeling ... Mar 31, 2022 · Place your opposite hand on your upper pec of the raised arm. Draw your hand in until it's at or just past the midline of your body. Slowly lower your hand. Stop the movement when you feel your upper pec light up. Turn to a side mirror and note the angle of your arm relative to your torso – that's your optimal angle. Jan 9, 2024 · Place each weight on a knee and get set. Lean back and then drive the dumbbells back towards you (carefully) with your knees, simultaneously pressing the weights over your chest. Lower the weights ... Sep 27, 2015 · Incline Barbell Bench Press. Incline Barbell Bench Press The incline barbell bench press exercise will help build mass and…. Best exercises to add strength, size and mass to your upper pecs. In this category, we are going to cover the best upper chest exercises that will help you build a thick, strong set of pecs.Dec 22, 2023 · Learn how to build a strong, muscular upper chest with the best exercises, tips and tricks for training your chest, and the benefits of upper chest training. The post features the 12 best upper chest exercises, a few awesome upper chest workouts, and crucial details on chest muscle anatomy and movement. Feb 18, 2022 · Work your pec muscles with these great chest workouts that also hit some other major upper-body muscles in your shoulders, back, and arms.Feb 15, 2024 · Let's face it - the barbell flat bench press is the king for chest exercises and building upper-body muscle mass. Monday is known as "International Chest Day" because the barbell bench press is the most common exercise and center point of a chest workout. While the bench press is one of the best chest exercises for muscle growth, other chest ...Jun 22, 2023 · This is an upper body push exercise that targets the pectoralis major (upper chest), clavicular, costal and sternal head, along with the anterior deltoids, triceps, biceps and serratus anterior. Mar 18, 2023 · 6- Incline Dumbbell Hammer Press. Lie on an incline bench with a dumbbell in each hand, palms facing each other. Lower the weights out to the sides in a controlled motion, keeping a slight bend in your elbows. This exercise targets the upper chest muscles and helps to create that coveted “peaked” look.A pinching pain in the upper-left chest results from a number of different conditions that include heart problems; lung problems; gastrointestinal issues; bone, muscle or nerve pro...Sep 8, 2023 · This will later help you do exercises that target the upper chest specifically more successfully. Another reason is the activation of the clavicular head (upper pec fibers), which is not significantly behind the incline bench press.[ 3 ] Jan 5, 2018 · Exercise 1: Incline Dumbbell Press. Incline dumbbell presses put more emphasis on the clavicular head of the pecs and work several other secondary muscles as well. That's because of the added shoulder flexion of this movement. The main reason for starting with this exercise is to prioritize the upper chest. Jul 11, 2023 ... The Top 8 Calisthenics Exercises For A Massive Chest · Push-ups with gym rings · Ring Flies · Dips · Decline push-ups · Archer p...Jun 22, 2023 · There's a whole treasure trove full of workouts and exercises to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to …Jan 17, 2024 · The landmine fly is a great standing chest exercise to implement for total upper body development and building strength in the core stabilizers and upper chest muscles. How To Do It. Maintain a neutral stance with the feet hip-width apart. Bring the heels of your hands together and hold the very top of the barbell.Jan 11, 2024 · 2. Push Press. Like a strict press, the push press targets the shoulders, chest, and triceps muscles, but uses power and momentum to drive the weight. The push press uses a lower-body dip (think a ...Sep 19, 2021 ... If you want to build a chiseled chest then the only 3 chest exercises you need are shown in this video. The focus here is not necessarily on ...Common symptoms of chest muscle strain include mild to intense pain in the upper torso, difficulty swinging the arm across the chest, bruising, muscular spasm, inflammation and wea...May 11, 2023 · The Ultimate List of Upper Chest Exercises. Here is the complete upper chest exercise list that will be useful while creating a chest workout routine. Incline Pushup. Decline Pushup. Incline Diamond Push-Ups. Chest Dips. Push away Push Up. Incline Barbell Bench Press. Barbell Landmine Press. Jul 29, 2023 · These six exercises are some of the best ones to include in your upper chest workout routine: 1. Incline Barbell Bench Press. Most experts agree that of all the exercises you can do for this part of the body, the best exercise for the upper chest is the incline barbell bench press. The incline barbell bench press involves sitting on a bench set ... 2 days ago · Upper Chest Pullover. Prone Punch-out. Band-assisted dips. Cavaliere Crossover. All of these chest exercises can be done with one to two sets of resistance bands. 1.) THE SAW. The Saw is a powerful band exercise that’s going to make you feel a chest contraction like never before, all with the use of just a single band.Dec 22, 2023 · Learn how to build a strong, muscular upper chest with the best exercises, tips and tricks for training your chest, and the benefits of upper chest training. The post features the 12 best upper chest exercises, a few awesome upper chest workouts, and crucial details on chest muscle anatomy and movement. 2 days ago · One of the best upper chest exercises is the Incline Bench Press done using a pair of dumbbells and a 30 degree incline angle on the weight bench (not a 45-degree angle for this bench press variation). To hit the hard-to-reach lower chest area of the pec major, try the High-To-Low Cable Crossover using a cable crossover machine. ...Aug 29, 2023 · For Upper Chest — Close-Grip Incline Bench Press To build a pec shelf that would make Arnold Schwarzenegger blush, you need to perform exercises that leverage the clavicular head of your pec ...Oct 22, 2023 · Upper-Chest Exercises. Your upper chest is the small area of your chest that attaches to your collarbones. Horizontal presses train your entire chest, but it’s common for the upper chest to lag behind. You can shift more emphasis to your upper chest by using a narrow grip (like a close-grip bench press) or using an incline (like a low-incline ...Jan 16, 2024 · Day 1 – Heavy Upper Chest Workout. Incline Barbell Bench Press: 4 sets of 5-8 reps, 2 second eccentric. On the last set, perform one drop set to failure, with 10-20% less weight. (use a spotter) Dumbbell Flat Bench …Oct 17, 2022 · Whether you work out at home or in the gym, you can perform dumbbell upper chest exercises to improve the size, strength, and definition of your pectoral muscles. You can integrate these workouts into any workout program and perform with any muscle group you like. Related Chest Workouts: 17 Dumbbell Chest Exercises You Can Do …1 day ago · Chest exercises. Learn how to build a big, strong and muscular chest. Menu. USD. Muscle & Strength Homepage. 0. Cart. ... Cable Crossovers (Upper Chest) 516K Views 10 Comments . View Exercise. Type Strength . Equipment Cable . Mechanics Isolation . Exp. Level Beginner . Cable Iron Cross . 1.2M Views 13 Comments .Dec 13, 2022 · Add these rare upper chest exercises from Gravity Transformation into your training. 1. Rare Upper Chest Exercises – Reverse grip bench press. This increases muscular activation of the upper head (clavicular head) and will help you to build the upper chest in a new way. Make sure that your hands shoulder width apart. Keep elbows close …1 day ago · 10 Week Chest Size & Bench Press Strength Workout. This ten week training cycle is designed to not only boost your barbell bench press prowess but also pack on slabs of muscle mass to your upper and lower chest. 337.5K Reads.Jan 1, 2024 · Table of Contents. The brief anatomy of the chest muscles. Quick tips for upper-chest training. The best exercise to target upper chest muscles (clavicular head) #1 INCLINE BARBELL BENCH PRESS. #2 INCLINE DUMBBELL BENCH PRESS. #3 MACHINE INCLINE CHEST PRESS. #4 SMITH MACHINE INCLINE PRESS. Apr 13, 2019 · 2 // TRX Pike Push-Up. The upper pectoral muscles – known as the Clavicular Pectorals – are optimally worked at pressing angles around 30-45 degrees. By elevating your hips above chest height you’re able to create and angle that will recruit both your upper pec fibers and shoulders.Jul 9, 2021 · Though the chest is made up of one single mass of muscle, I find it responds to being trained in three parts: upper, middle, and lower. All three parts respond to the best chest exercises, but from slightly different angles. The upper chest muscles are best stimulated by exercises done at a 30-45-degree incline. For example, the incline barbell ...Jan 12, 2024 · There are a few muscles in the chest, like the pectoralis minor, serratus anterior, and subclavius, but the pectoralis major, according to StatPearls 1, “constitutes …Sep 8, 2023 · I always recommend the following best upper chest exercises to my clients as part of an upper chest workout. They should ensure well-rounded upper chest muscles that look attractive when you put on a shirt. 1. Bench Press.Jan 12, 2024 · This exercise is best performed for higher rep ranges, and I would recommend a momentary pause at the top of the exercise to feel the upper chest engagement: 3 sets of 15-20 reps with 1 count pause at the top @ RPE 8-9; The standing upward chest fly was also mentioned in my other article on the Best Dumbbell Chest Fly …Nov 21, 2023 · Best Chest Exercises EMG Study 4 Lauver, Jakob D. et al, “Influence of bench angle on upper extremity muscular activation during bench press exercise,” European Journal of Sport Science, Vol. 16, 2016, 309-316, published March 23, 2015.While they are similar, the upper torso and the chest are not the same thing. The upper torso is considered to be anything above the waist and below the neck, including the shoulde...Jan 18, 2024 · First on the list are the best barbell exercises for the upper body. These barbell exercises will train the muscles that make up the chest, shoulders, back, and arms. 1. Overhead Press: The standing barbell overhead press is probably the most underused barbell movement on this list, likely due to its difficulty.2 days ago · 7. Push Up. Push-ups are heavily underrated, but they are one of the best compound exercises for chest development and shoulder health. Unlike most pec exercises where your scapula remains retracted from …Indices Commodities Currencies Stocks1 day ago · Chest exercises. Learn how to build a big, strong and muscular chest. Menu. USD. Muscle & Strength Homepage. 0. Cart. ... Cable Crossovers (Upper Chest) 516K Views 10 Comments . View Exercise. Type Strength . Equipment Cable . Mechanics Isolation . Exp. Level Beginner . Cable Iron Cross . 1.2M Views 13 Comments .Apr 24, 2023 · This article will discuss how to work upper chest muscle fibers to increase strength, size, and definition and provide step-by-step instructions for the best upper …Mar 29, 2023 · 7 Top Chest Exercises for a Strong and Functional Upper Body Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS , Fitness — By Travis Edwards, PT, MPT — Updated on March 29 ... Jun 22, 2023 · There's a whole treasure trove full of workouts and exercises to be uncovered to blast the chest that can sculpt your pecs and push your upper body training days to …Apr 29, 2023 · Enhanced breathing: A strong chest can help to improve lung capacity and breathing efficiency, which can be beneficial for both athletic and everyday activities. Improved appearance: A well-developed chest can improve overall body composition and aesthetics, enhancing the appearance of the upper body. Reduced risk of injury: A strong …Jul 20, 2018 · Raise arms in a controlled way with palms facing each other and dumbbells over the chest. 3. Pause and squeeze chest muscles together at top of the movement. 4. Slowly lower the dumbbells in an ...Jan 17, 2024 · The landmine fly is a great standing chest exercise to implement for total upper body development and building strength in the core stabilizers and upper chest muscles. How To Do It. Maintain a neutral stance with the feet hip-width apart. Bring the heels of your hands together and hold the very top of the barbell.Use an incline bench or adjust a flat bench to ~45 degrees. Straddle the seat and lie face down on the bench and hold the weights straight down. Extend both arms to your front in an upward motion (‘I’), lower, and repeat. Extend both arms upward and diagonally away from your body (‘Y’), lower, and repeat.Keep your elbows pointed out to your sides. Exhale as you pass the most difficult part of the up phase or as your arms become fully extended. Pause in the overhead position with your arms fully extended and vertical. Inhale and hold your breath as you lower the weight under control to your upper chest. Sep 8, 2023 · This will later help you do exercises that target the upper chest specifically more successfully. Another reason is the activation of the clavicular head (upper pec fibers), which is not significantly behind the incline bench press.[ 3 ] Keep your elbows pointed out to your sides. Exhale as you pass the most difficult part of the up phase or as your arms become fully extended. Pause in the overhead position with your arms fully extended and vertical. Inhale and hold your breath as you lower the weight under control to your upper chest. May 23, 2023 · Lie on the bench, pull your shoulder blades together and down, and slightly arch your back. Grip the bar slightly wider than shoulder-width apart. Inhale, hold your breath, and unrack the bar. Lower the bar with control, until it touches your chest somewhere close to your sternum. Mar 16, 2022 · In today's video I cover the 7 best upper chest exercises for mass with Charles Glass. Charles Glass is a master at activating every muscle, and these upper ... Dec 21, 2023 · Press up and lockout and squeeze the back of your triceps. Slowly lower down and repeat. 4. Cable Crossover Fly (High Position) The cable crossover fly is a great exercise that is adjusted to target the lower chest. By setting the pulleys to the high position it changes the angle to target the lower chest.Feb 16, 2024 · Regression: Some beginner alternatives include arm walkouts, arm slideouts, plank saws, and pikes. 2. Stability Ball Crunch: The stability ball crunch is really great for honing in on the upper abs and even made the top 3 best ab exercises in a study conducted by ACE1. It may look easy, but the activation is serious.Nov 10, 2020 ... Here Are 21 Bodyweight Workout Exercises That Target Your Pectorals ; 3. Pike Push-Up · 4. Diamond Push-Up · 6. Incline Push-Up ; 7. Decline Wall&nbs...Jan 20, 2020 ... Brace your core and glutes. Lower and bend your elbows until they are at a 90 degree angle with your head going past the position of your hands ...Jun 29, 2023 · The 10 Best Upper Chest Exercises. Don't Miss. The 10 Best Lower Ab Exercises. Hanna Walther. Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and …Feb 2, 2024 · To modify a pushup, place your knees on the floor and navigate the same movement in the upper body. “Pushups are one of the best bodyweight exercises, and you don’t need any equipment,” says ... Jun 30, 2023 · Rest: 60 seconds. Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your ... 1 day ago · Chest exercises. Learn how to build a big, strong and muscular chest. Menu. USD. Muscle & Strength Homepage. 0. Cart. ... Cable Crossovers (Upper Chest) 516K Views 10 Comments . View Exercise. Type Strength . Equipment Cable . Mechanics Isolation . Exp. Level Beginner . Cable Iron Cross . 1.2M Views 13 Comments .Oct 29, 2017 · When it comes to the “best chest workout”, it really comes down to choosing exercises that allow symmetrical growth in the upper chest, middle chest, and low... Oct 13, 2023 · Put the bench at a 45 degree incline and rest on it with your chest and stomach pressed into back rest. Your upper chest will be above the top of the back rest. Drive your toes into the floor to stabilize your body. Grip the EZ bar with either a close underhand grip or a medium (standard) underhand grip.Nov 15, 2022 ... Here's Betty: a $12000 EMG machine who is going to help us determine what the best chest exercises for growth (from upper chest to middle ...Learn how to target the upper chest muscles with 8 different exercises that follow the fibers of the pecs. The web page explains the anatomy and direction of the upper pecs, and shows you how to use cable, dumbbell, bodyweight and resistance band exercises to build a bigger upper chest. Jun 30, 2023 · Rest: 60 seconds. Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your ...Mar 16, 2023 · Learn how to work your upper chest muscles with ten of the best exercises, such as incline bench press, dumbbell press, and close-grip bench press. Find out the benefits, tips, and variations of each exercise …1 day ago · Can help improve self-confidence and body image. 1. Push-Ups: Middle Chest Workout. Push-ups are a classic bodyweight exercise that targets multiple muscle groups, including the chest, shoulders, triceps, and core. To perform a push-up, start in a plank position with your hands slightly wider than shoulder-width apart.Jan 4, 2024 · The Incline Cable Press uniquely targets the upper chest by combining the incline angle with the constant tension provided by cables, enhancing the focus on the clavicular head of the pectoralis major.. How to Perform: Set a bench to an incline position between two cable towers. Grip the cable handles, and sit on the bench. Press the …Jun 15, 2022 · BEST – Upper Chest Exercises Ranked. – Incline DB Press. – Incline Bench Press. “That said, the awkwardness of the underhand position of the dumbbells still makes the traditional incline bench press performed from a 30-45 degree angle to be the best exercise for the upper chest. If your strength exceeds that which you have access to in ...
Jan 16, 2024 · Day 1 – Heavy Upper Chest Workout. Incline Barbell Bench Press: 4 sets of 5-8 reps, 2 second eccentric. On the last set, perform one drop set to failure, with 10-20% less weight. (use a spotter) Dumbbell Flat Bench …. Encuentra24 nicaragua
Low to high cable crossovers are one of the most effective upper chest isolation exercises. They’re a superb option for adding mass around the collarbone area to sculpt that extra definition and proportion. Hold the handles roughly at hip level with your arms at your sides. They should be angled roughly 45 degrees to the floor and your your ...Oct 3, 2023 · Unrack the bar and slowly lower it toward your chest until your hands are just a couple inches above your chest; keep your elbow to your sides and pointing forward about 45-70 degrees. Push the bar back up until your arms fully extend; concentrate on keeping tension on your inner chest. Repeat. 6. Hex Press.Mar 28, 2023 · The bench press might hold the title of king of upper body exercises for many lifters, but the best dumbbell chest exercises equal or surpass it for building impressive pecs. In this article, you’ll learn which dumbbell exercises are the most effective for sculpting a well-developed chest and why.Dec 26, 2023 · Here is a good chest, shoulders, and tricep workout for a push pull legs split. Dumbbell Bench Press: 3 sets x 6-12 reps. Dumbbell Incline Fly: 3 sets x 8-12 reps. Dumbbell Standing Shoulder Press: 3 sets x 6-12 reps. Dumbbell Reverse Bench Press: 3 sets x 8-12 reps. Dumbbell Lateral Raise: 3 sets x 10-15 reps. Apr 16, 2018 · A powerful and full upper chest is what really makes your body pop out from others. A big chest is the manliest muscle you can have, and in this article I’ll show you the best upper chest exercises and how to build a stronger upper chest. Having a big chest is one thing, but having a well-developed upper chest that pops out is another. Jan 16, 2024 · 1. Dumbbell Chest Fly. The dumbbell chest fly is one of the best isolation exercises to practice mind-muscle connection, a tactic where you focus intently on the target muscles moving the weight rather than aimlessly lifting with momentum. Lay on a flat bench, feet flat on the floor, with one dumbbell in each hand.2. Supine Chest Fly. To target the biceps (front of the upper arm), upper chest, and front of the shoulders, Thomas recommended adding the supine chest fly exercise to your arm …2. Supine Chest Fly. To target the biceps (front of the upper arm), upper chest, and front of the shoulders, Thomas recommended adding the supine chest fly exercise to your arm …Jan 9, 2023 · You can strengthen your upper body by specifically training four basic movement categories: the horizontal and vertical push and the horizontal and vertical pull one to two times per week. These four movement patterns will train every major muscle group in the upper body, including the chest, shoulders, back, and arms.Dec 17, 2020 · 1. Place one end of the barbell at the corner of the wall or you can also attach it to a machine. 2. Put one plate inside the barbell. Now lay down to the side under the bar such that your chest is just below the bar. 3. Pick the barbell up by placing one hand under the plate and the other hand on the bar.Jan 20, 2020 ... Brace your core and glutes. Lower and bend your elbows until they are at a 90 degree angle with your head going past the position of your hands ...Dec 22, 2023 · Learn how to build a strong, muscular upper chest with the best exercises, tips and tricks for training your chest, and the benefits of upper chest training. The post features the 12 best upper chest exercises, a few awesome upper chest workouts, and crucial details on chest muscle anatomy and movement. 2 days ago · Take a look at the four main exercises that people do in their chest workout routine: incline bench press, barbell bench press, dips and pushups, you’ll see that they …Dec 22, 2023 · So, here are three pieces of advice that will help you hit the spot with your upper chest exercises. Find the Right Incline for You. Many fitness resources recommend a 15 to 30-degree incline relative to the floor for working out the upper chest. As the bench’s incline gets closer to horizontal, muscle excitation levels become higher for the ...Aug 29, 2023 · For Upper Chest — Close-Grip Incline Bench Press To build a pec shelf that would make Arnold Schwarzenegger blush, you need to perform exercises that leverage the clavicular head of your pec ...Jan 17, 2024 · How To Program. Below is a sample progression you can implement if you want to add incline cable flyes to your routine: Week 1: 3 x 12-15 @65%. Week 2: 4 x 12-15 @65%. Week 3: 4 x 12-15 @70%. Check out more chest cable exercises to add to your chest workout. 7.Mar 2, 2023 · The 5 Upper Body Workouts. The 5 best upper body workout routines below each have a specific goal or circumstance in mind, and they are: Strength Workout for Upper Body. Hypertrophy Workout for Upper Body. Strength & Hypertrophy Workout for Upper Body. Dumbbell Workout for Upper Body.Jul 20, 2018 · Raise arms in a controlled way with palms facing each other and dumbbells over the chest. 3. Pause and squeeze chest muscles together at top of the movement. 4. Slowly lower the dumbbells in an ....