A well-defined upper body not only enhances your physical appearance but also contributes to overall strength and functionality.
Below are fivestrength workoutsfor a lean upper body and a more defined, balanced physique.
With dedication and consistency, you could sculpt a lean upper body and achieve your fitness goals.
Photo: Shutterstock. Design: Eat This, Not That!
Keep reading to learn all about the five best strength workouts for a lean upper body.
And when you’re finished, check outThe #1 Best throw in of Exercise for Weight Loss.
This workout focuses on targeting the chest muscles to sculpt and tone your chest area.
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Lower the barbell toward your chest, keeping your elbows at a 45-degree angle to your body.
Press the barbell back up to the starting position, fully extending your arms.
Perform 10 to 12 repetitions for three sets.
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Dumbbell Flyes
Lie on a flat bench with a dumbbell in each hand, palms facing inward.
Extend your arms toward the ceiling, and slightly bend your elbows.
Lower the dumbbells out to the sides in a wide arc until you feel a stretch in your chest.
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Bring the dumbbells back together over your chest, squeezing your pecs at the top of the movement.
Perform 12 to 15 repetitions for three sets.
Pushups
Start in a plank position with your hands slightly wider than shoulder-width apart.
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Lower your body until your chest nearly touches the ground, keeping your elbows close to your body.
Push through your palms to return to the starting position.
Perform 15 to 20 repetitions for three sets.
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This workout targets the shoulder muscles to sculpt and define your shoulders.
Press the dumbbells overhead until your arms are fully extended, keeping your core engaged.
Lower the dumbbells back down to shoulder height and repeat.
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Perform 10 to 12 repetitions for three sets.
Lateral Raises
Stand with a dumbbell in each hand at your sides, palms facing inward.
Lower the dumbbells back down with control, and repeat.
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Perform 12 to 15 repetitions for three sets.6254a4d1642c605c54bf1cab17d50f1e
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Front Raises
Stand with a dumbbell in each hand at your thighs, palms facing backward.
Lower the dumbbells back down with control, and repeat.
Perform 10 to 12 repetitions for three sets.
This workout targets the back muscles to sculpt and define your back.
Pull-ups
Grip a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you.
Engage your back muscles, and pull your body up until your chin is above the bar.
Lower your body back down with control, and repeat.
Perform as many repetitions as possible for three sets.
Hinge forward at the hips, keeping your back flat and your core engaged.
Pull the dumbbells toward your ribcage, squeezing your shoulder blades together at the top of the movement.
Lower the dumbbells back down with control, and repeat.
Perform 12 to 15 repetitions for three sets.
Grab the handle with both hands, palms facing each other, and sit upright with your chest out.
Pull the handle toward your abdomen, squeezing your shoulder blades together.
Slowly release the handle back to the starting position, and repeat.
Perform 10 to 12 repetitions for three sets.
This workout targets the arm muscles to sculpt and define your biceps and triceps.
Curl the dumbbells toward your shoulders, keeping your elbows close to your body.
Squeeze your biceps at the top of the movement, then lower the dumbbells back down with control.
Perform 10 to 12 repetitions for three sets.
Extend your legs out in front of you, and slide your hips off the bench.
Lower your body toward the ground by bending your elbows until they reach a 90-degree angle.
Push through your palms to straighten your arms, and return to the starting position.
Perform 12 to 15 repetitions for three sets.
Curl the dumbbells toward your shoulders while keeping your palms facing each other.
Squeeze your biceps at the top of the movement, then lower the dumbbells back down with control.
Perform 10 to 12 repetitions for three sets.
A strong and defined core not only improves aesthetics but also enhances overall stability and functional strength.
This workout targets the core muscles to sculpt and define your abs and obliques.
Plank Variations
Start in a plank position on your elbows, and hold for 30 to 60 seconds.
Transition into a side plank on your right forearm, and hold for 30 to 45 seconds.
Switch to a side plank on your left forearm, and hold for 30 to 45 seconds.
Perform three sets of each variation.
Russian Twists
Sit on the floor with your knees bent and your feet elevated off the ground.
Return to the center, and twist to the left.
This completes one repetition.
Perform 12 to 15 repetitions on each side for three sets.
Leg Raises
Lie on your back with your legs straight and a dumbbell between your feet.
Lift your legs toward the ceiling, keeping them straight, until your hips come off the ground.
Lower your legs back down with control, stopping just above the ground.
Perform 10 to 12 repetitions for three sets.
