Upper Body Weight Lifting Routines

It's easy to develop effective upper body weight lifting routines that are meant to bring optimal results in just two to three workouts a week. The key is to work your entire upper body using these various exercises, and to do as many sets of repetitions as is necessary to push yourself to muscle failure without injuring yourself. Make sure to build in recovery days between workouts and make sure you lighten the weight if you start to lose proper form. It's better to do extra repetitions at a lower weight than to lose form and injure yourself.

Warm up
Make sure to walk briskly, jog, or train on the elliptical machine for 10 minutes before you begin your weight lifting exercises.

Pull-ups are one of the most effective and challenging exercises you can do for your upper body. You can install a pull-up bar in a door frame at home (and use a chair as an assist until you can do pull ups on your own) or use the pull-up machine at the gym. Pull-ups work your back muscles and your biceps.

Lat pull-downs
Using either a machine at the gym or a resistance band caught on the top of a doorframe, you can work your back and biceps with this classic exercise. Pull the band or weights down towards you and back, feeling the powerful surge in your back and biceps.

Push-ups are great because you can do them anywhere, anytime, without using any equipment. Simply drop to the floor (or your knees), place your hands on the floor shoulder width apart, tighten your back and abdominal muscles, and start lowering and lifting your body. Using your own body weight is a great way to challenge yourself. Classic push-ups work your pectoralis major, anterior deltoids and deltoid muscles.

Overhead press
Using either a bar with dumbbells or hand weights, you will lift weights up and your head with this simple exercise. This exercise works your anterior deltoid, triceps, trapezius muscles. 

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