The upper body consists of many muscle groups, and in order to build maximum upper body size, each muscle group needs to be worked in the right way, with the most effective exercises.
In this article I’ll tell you the muscles of the upper body you need to work, and also the best exercises to build them.
– Front: Military press, bench press
– Middle: Lateral raises, upright rows
– Rear: Bent over rows, rear dumbbell lateral raises
Biceps: Bicep curls, incline dumbbell curls, concentration curls
Triceps: Close grip bench press, French curls, skull crushers
Forearms: Barbell wrist curl, reverse barbell wrist curl
Chest: Bench press, dips, dumbbell flys
Traps: Upright rows, barbell shrugs
Lower back: Dead lift
Lats: Bent over rows
When trying to build size, each body part should be worked once a week and a well-made program will ensure that confliction (the inevitable issue of a muscle being worked again as part of another muscles workout, although it’s not being targeted itself purposely) is kept to a minimum, to allow for maximum recovery.