What are some good excercises to build up the upper body?

Question

This college year I want to get in shape. Not that I'm fat or overweight, I'm at a perfectly healthy weight. I just have flat abs and not a lot of muscle. I have a full gym available (pool, weights, track) and I have places to run/cycle. What are some excercises to help in this area? Running? Swimming? What kind of weight excercises?

Thanks.

Answer 1

bench press, butterfly and swimming.

Answer 2

To know more about

bodybuilding  

Please feel free to visit   http://learnmoreon.com/bodybuilding/

Answer 3

Hello,

You should follow a flourishing trainer relating to muscle building. The best is Vince del Monte and I advice you click on: http://ataja.es/build-muscle

There you will find valuable information relating to muscle building.

We Often have been fed misleading "systems" about the subject.

Good luck,

Answer 4

push ups

Answer 5

The best way to gain muscle mass is to lift heavy things.  Muscle growth is caused by tiny tears in the muscle.  These tears are repaired by the body producing _more_ muscle.

Muscle growth happens when you're resting, so make sure you rest enough between workouts, and eat well.  

The 'core' upper body exercises are the bench press, the overhead press, and some sort of row/pull (bent over row, power clean).  Pullups (assisted, weighted, body weight) are also excellent.

All other upper body exercises are supplements to the above.  If you're starting out, its more important to do the above ones properly, and HARD.  You don't have weak spots to focus on, you want everything bigger.

That said, plenty (most?) guys who don't care about getting strong but only looks like to overdevelop their biceps relative to the rest of their body.  So you _might_ want to add more curls.  Your biceps will get plenty strong from rows/cleans/pullups.

I strongly encourage you to also work your lower body with squats and deadlifts.  Also, doing squats and deadlifts trigger hormones in your body that encourage overall muscle development.

Finally, for your heart if nothing else, do some running or swimming or whatever else you enjoy.

Answer 6

Freestyle/backstroke and butterfly are great chest/shoulder/lats exercises.... high repetition, small load.... they stretch muscles for optimum development. Do at least 3 sessions a week. Cycle is good for s**y legs. Running will make you lean. Rowing is good for guys b'cause it uses lots of muscle groups and burns fat... putting some good growth to your back region.

Too much cardio burns off your muscle mass... it's a catch 22. You need it to burn fat but when you do it, it counteracts your workout by also depleting muscel mass... lol. This is the biggest problem guys have in the gym... we try to solve it by careful nutrition... eating at optimum times around the workout and routine.

For upper body, chin ups, dips, bench press, inclined press, shoulder press, lat pull downs, upright rows, arnold press, bicep curls, tricep press... there's a miriad to choose from. Try to do 8 exercises per session .. about 70 minutes. It pays to have a legs day.. its the worst day of the week, but you ned to build strength form the ground up... lunges, squats and deadlifts, calf raises.... dudes look stupid with big arms and pecs and chicken legs.