From Men's Health · Lee Boyce · · 1m 40s
Upper Body Workouts Miss Half the Point
These exercises build strength without sacrificing function.
In brief
These exercises build strength without sacrificing function. The best upper body workouts balance muscle growth with functional movement to prevent injury and improve posture. Originally reported by Men's Health.
The Two Dimensions of Upper Body Training
Upper body workouts target shoulders, chest, back, arms, and abs.
Mirror Muscles
Strong arms, barrel chest, and rippling abs define fitness.
Functional Movement
Balanced upper body training prevents injury and improves posture.
Pullup: Gold Standard
Pullups build middle and upper back strength without cheating.
Military Press: Strength Builder
Military press develops shoulders and traps with stabilization.
Farmer's Carry: Grip Strength
Farmer's carry builds arm and trap size while improving grip strength.
Pushup: Endurance Builder
Pushups promote shoulder health and core strength.
Dumbbell Bench Press: Hypertrophy
Dumbbell bench press isolates chest muscles for growth.
Cable Fly: Chest Squeeze
Cable fly maximizes chest muscle contraction for growth.
Incline Lateral Raise: Shoulder Support
Incline lateral raises support shoulders without straining lower back.
Barbell Bent-Over Row: Back Builder
Bent-over rows build posterior chain strength and thickness.
Inverted Row: Accessible Back Work
Inverted rows are accessible for all skill levels and back health.
Hanging Leg Raise: Core Strength
Hanging leg raises target abs and improve grip strength.
Ab Wheel Rollout: Core Stability
Ab wheel rollouts build core stability and functional movement.
Face Pull: Shoulder Health
Face pulls correct posture and strengthen rear shoulders.
What Happens Next
Men should prioritize functional upper body workouts for long-term health.
The big picture
The best upper body workouts balance muscle growth with functional movement to prevent injury and improve posture.
