There are multiple ways to work hard and safely, throw the results allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.
In the most of the cases your upper body can only perform few kind of training. It can push and pull horizontally, vertically, flex at the elbow, and extend elbow.
An upper body workout has four major multi-joint movements such as chest push, low row, overhead push, and pull down for three to four rounds, decreasing the repetitions each round. The next will be triceps and biceps to enhance the building.
When putting together an upper body workout routine, your goal in most cases is to select workouts that will allow to train all of those movement patterns at some extend. A proper upper body workout routine can contain different exercises that target different movement:
1. Vertical Pull
A vertical pulling exercise is any weight training exercise that involves moving a weight down vertically in relation to your torso so that youre pulling down from over head. For example, most back pulling exercises like pull-ups/lat pull-downs fit into this category.
2. Vertical Push
A vertical pushing exercise is any weight training exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head or at least in that direction. For example, most shoulder exercises like the overhead press fit into this category.
3. Horizontal Push:
A horizontal pushing exercise is any weight training exercise that involves moving a weight out in front of you so that its traveling away from your torso horizontally. For example, most chest exercises fit into this category.
4. Horizontal Pull
A horizontal pulling exercise is any weight training exercise that involves moving a weight in towards your torso horizontally from straight out in front of you. For example, most back rowing exercises like bent over barbell/dumbbell rows fit into this category.
5. Elbow Flexion
An elbow flexion exercise is any weight training exercise that involves moving a weight towards you by flexing at the elbow. For example, most biceps curling exercises like barbell/dumbbell curls fit into this category.
6. Elbow Extension
An elbow extension exercise is any weight training exercise that involves moving a weight away from you by extending at the elbow. For example, most triceps extension exercises like cable press downs/laying barbell extensions fit into this category.
“Bodybuilding is not being better than someone else………..
It’s about being better than you used to be.”
