Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • Mr. Olympia
    • News
      • 2023 WSM
      • Arnold Classic
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workout Plans

The Last Upper Body Workout You’ll Ever Need

Andrew Foster, C.S.C.S

Written by Andrew Foster, C.S.C.S

Last Updated onDecember 23, 2017

When you want a bigger upper body, it can be tempting to just concrete on your biceps – however actually what you should do is balance out your exercise throughout the whole of your upper body. Thankfully this is easy than you think – and these 4 training methods will really help!

What You’ll Get In This Guide

  1. How to make your arms bigger
  2. Help with building up triceps
  3. Help with exercising your triceps with a bench press
  4. A pyramid scheme for your workouts

The biggest mistake people make when working on their upper body is not working out their triceps enough. If you want to have upper arms that look noticeably big and an upper body that gets attention for all the right reasons – you have to work out your triceps as well as your biceps!

1. Close-Grip Bench Press After Regular Bench Press

The best way to work out your triceps is to use a bench press teamed up with as much weight on it that you are able to handle.

So your triceps will be worked out with the bench press, but that still isn’t enough – you need to do more if you want massive arms! By adding extra weight you’ll be making your chest do some of the work out too – good for building up your whole upper body! So, where you can add in at least three sets of close-grip bench press. You’ll feel tired and you will definitely feel the pull in your chest – but no pain, no gain! Make sure you work out with your hands in different positions – and both with and without weights, that way you get the full work out the your upper body needs to drastically increase its size!

So you combine the fatigue with the change in hand position and you get a much more predominant triceps workout. Note that the weight you’re lifting will almost always come down when doing this, so be sure you keep that in mind.

2. Push-Ups On An Exercise Ball

Whatever type of exercise you are looking to do – an exercise ball is essential! Even just for general fitness work outs you’ll get a much better experience if you use an exercise ball. Push-ups are a great way to work out your upper body and by combining this will with an exercise ball you’ll get the maximum effect.

Push-ups with your feet on an exercise ball are a great way to start. This type of exercise is unstable which means that you’ll be working out your body as well as you ability to maintain control over the ball – a full body work out!

3. Tri-Set Triceps Extensions

Now you need to think about working out with weights once again. Working out with a bent over triceps extension is probably nothing new to you if you have worked out before – which you should have done before even attempting to work out your body in this way. What you need to do so is perform the standard set of these exercises is change the position of your hand and go again. It will be tough, but the results will be worth it!

What you need to do is switch between your palm facing downwards and then upwards. You should look to do between 10 and 12 reps of each way, one after the other so that your muscles get the best work out possible.

If possible you should look to switch over at least twice – so you do two lots with your palms facing downwards and two lots with your palms facing upwards. This will be hard work and your muscles will ache – this might be something that you look at working up to, rather than starting out with.

4. Pyramid Your Workouts

By pyramiding your workouts, you mix things up so that your body does not get used to what you are doing – this will help to ensure that your body workout has maximum effect. If you are putting this much hard work into perfecting your body then it stands to reason you are going to want to do it correctly.

So – when you exercise use a higher weight for your first set. You should do this for five or sex reps – this will help build muscle strength. For reps six to eight you should decrease the weight than you have and then do a higher weight again for the rest of your reps.

After time you’ll start to learn what does and doesn’t work for your body. Just keep these training tips in mind as you start to develop your own training plan. As long as you are willing to put in the hard work, effort and dedication needed then you should have the body you want in no time!


This article was written by Andrew Foster, who has 7 years of experience in the field of Bodybuilding & Personal Training. Andrew is committed to delivering top-quality content that is informative, engaging, and reliable. If you have any questions or need further clarification about this article, please leave a comment below, and Andrew will get back to you as soon as possible.

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Workout Plans Workouts
Previous Post

Our Backs Hurt Just Watching Donald Trump Jr.’s ‘Personal Record’ Deadlift Video

Next Post

WATCH: Phil Heath Explains Concentration Curls Workout

Andrew Foster, C.S.C.S

Andrew Foster, C.S.C.S

Andrew is a highly experienced and qualified professional in the field of exercise science. He holds a Master's degree from Rutgers University and is certified as a Strength and Conditioning Specialist. He is dedicated to providing the latest information and expert advice on bodybuilding, training, and workout programs. In addition to his work as a journalist and researcher, Andy also offers online coaching and in-person training services. He is committed to helping others achieve their fitness goals and live healthy, active lives.

Related

Upper Body Bodyweight Exercises

The Best Upper Body Bodyweight Exercises for All Levels

Build your chest, back, shoulders, and arms with the best bodyweight upper-body exercises for all levels. When any of my...

Stan Efferding

Stan Efferding Talks Ideal Rest Periods for Muscle Growth and ‘Strength-Based’ Training Routine

Former powerlifter and Pro bodybuilder Stan Efferding knows a thing or two about perfecting workouts. His knowledge of fitness and...

Jay Cutler Will Surprise Fans At Masters Olympia

Jay Cutler Will Surprise Fans at Masters Olympia, Shares Ultimate Workout Tip for a ‘Huge Difference’

Legendary bodybuilder Jay Cutler cemented his place in the history books as one of the most decorated competitors of the...

Stay Safe Lifting Heavy

How to Stay Safe While Lifting Heavy at the Gym

Lifting weights, especially HEAVY weights, is one of the best things you can do for your body. Heavy weights build...

Woman Suffering From Back Pain

How Sitting Is Bad for You and What to Do About It 

Sitting is part and parcel of modern life. Many people earn a living while seated, travel while seated, and then...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Chris Hemsworth Crushes Upper Body Workout, Shares Sneak-Peek of Physique for “Furiosa”

7x Mr. Olympia Phil Heath Names the Only 10 Exercises Needed for Optimal Muscle Growth 

Rich Gaspari Talks ‘Best Method’ for Adding Size: “You Have to Train a Muscle to Complete Failure”

Kjell Egil Bakkelund (74KG) Sets Raw Deadlift & Total IPF World Records at 2023 EPF European Championships

Dorian Yates Reveals Tips for Improving Muscle Gains, “The Focus Is The Intensity”

Long-Length Partial Reps for More Muscle Mass

Reviews

Strongest Pre-Workouts

11 Strongest Pre-Workouts for 2023 Reviewed & Ranked

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2023

Best Pre Workout Supplements

20 Best Pre-Workout Supplements Review & Ranked by Experts (2023 Update)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Mr. Olympia
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.