“What do you lift?” A common question that gym goers ask when hitting the weights. Many men prefer a workout amongst barbells, dumbbells, and more sports-like activities that don’t require overt coordination. They feel more at home on an open gym floor or with minimal equipment at home.
Clinton Morton, fitness coach and personal trainer, says, “Hitting the weights in the gym a few times a week makes me feel stronger and more athletic in my other activities. Guys like to be able to pick up heavy stuff. It makes us feel more manly.”
Morton continues, “There are many benefits to lifting weights, including reducing risk of heart disease and diabetes, but the aesthetic benefit makes men feel better about themselves.”
Men tend to want to gain more strength in their upper bodies and work in that area to keep them better defined. Coupling an upper body workout with cardiovascular exercise like running or biking and additional lower body exercises to round out a weekly plan, ensures a solid plan in staying healthy and in prime shape.
The following exercises are our 5 favorite basic upper body exercises that target chest, back and biceps. It can easily be performed by those who workout at home or at the gym. All that is required is a set of dumbbells and a incline bench.
Always warmup 5-10 minutes before you begin. Consult your physician before beginning any new workout regimen.
Dumbbell Chest Press
- Start in a lying position on a flat bench.
- Brace your midsection and low back in neutral
- Hold dumbbells, with elbows bent at 90 degrees by your side, palms facing each other
- Push upward then lower back down
- Return to start
Incline Dumbbell Chest Fly
- Start in a lying position on a 45 degree bench.
- Brace your midsection and low back in neutral
- Hold dumbbells, palms facing each other, above your chest
- Lower dumbbells, with elbows slightly bent
- Return to start
One Arm Bent Over Row
- Start on a flat bench
- Bend at the hips and place one hand and one knee from the same side on the surface
- Holding the dumbbell in your other hand, let it hang so arm is straight with slight bend in the elbow
- Pull the dumbbell upwards keeping your arm close
- Lower the dumbbell back to start
Reverse Back Fly
- Start in a standing position hiring at the waist 45 degrees.
- Brace your midsection and low back in neutral
- Hold dumbbells, palms facing each other, arms extended
- Lift dumbbells outward, with elbows slightly bent
- Squeeze shoulder blades tighter as you lift
- Return to start
Concentration Bicep Curl
- Start in a standing Split stance with arm braced against an incline bench.
- Brace your midsection and low back in neutral
- Hold dumbbell at 90 degrees
- Lower dumbbell towards the bench keeping slight bend in elbow
- Return to start
Leah Seacrest, Vice President of Fitness & Operations at REGYMEN Fitness, has over 25 years of experience in the fitness industry as a fitness instructor, director and studio owner.