They’re both good workouts for different reasons, and you may want to choose one or the other depending on what you feel like doing. There is no best or worst choice, it’s totally up to you. However, by performing these workouts in this order:
The first thing we’ll cover for our full upper body workout routine is the bench press, and more specifically the pressing action. The bench press requires the person using the bench to perform curls and raises, and lat pulls, all of which engage both muscles in some way. The curls are more effective than simply doing a regular pushup, because the extra resistance helps to target larger groups of muscles. For best results, use a very heavy weight, or make sure you have a spotter for safety purposes. Also, when going to perform the bench press, don’t bend at the elbow – always keep your elbow flexed or straight, for the best results.
The next exercise for our full upper body workout routine is something that many people don’t do enough of: deadlifts. Although often skipped or avoided, deadlifts really give the whole upper body a huge workout. By deadlifting, you are forced to use a strong counterbalance on your back, meaning you must use both your lower back and upper back for the workout. It is a great way to add more mass to your frame, and is a fantastic cardiovascular workout too.
One of the most important components of a full upper body workout routine is working out the big muscle groups in your back, chest, shoulders, and biceps. The reason is that these muscles take up the greatest amount of space in the abdominal area, so working them more often will result in much better overall tone. Some workouts will focus solely on isolating one group of these muscles, but for best results, keep your workouts balanced and spread out between the major muscle groups.
The Incline Dumbbell Presses
Another essential ingredient for a complete full upper body workout routine is something called the incline dumbbell presses. These types of exercises require that you use a dumbbell’s plate, which keeps your arms confined to a smaller area, and forces you to use your core to stabilize the weight.
If you have problems with your back, then this may not be the best workout for you, but it is by far the most effective for beginners. These are a few simple exercises to get you started, but there are many more variations to choose from as you progress.
The last and most important part of an effective full upper body workout routine is doing compound exercises. Compound exercises involve multiple muscles working together to perform a task. For example, you might do a standing cable press, a bent-over tricep extension, a flat dumbbell press, or even a standing barbell curl. Doing multiple compound exercises will make your triceps, forearms, and biceps much stronger and more muscular.
The final component to a full body workout is proper form. This means performing the exercises in a proper range of motion and going through a proper range of motions. It also means doing enough reps and sets, and not overworking the muscles. The last component is probably the trickiest, since everyone is always wanting to do more reps, but it is also the most effective, as long as you follow the correct form.
If you would like to see maximum results with an upper body, you need to learn how to keep your back straight while performing each exercise. Start with this simple drill: Place a flat weight in the starting position and bring it up to your chest, then lower it back down to the starting position. Repeat this process ten times. You can also learn how to complete one rep. Repeat the process twenty times, then finish your back flat, elbows flexed, and feet flat on the floor.