Basic Moves to Build Your Shoulder and Upper Body Muscles

Now that you basically have an idea on what to do to achieve a trimmer, shapelier, and more muscular look, how about getting started?

The best way to begin is to get yourself a professional fitness trainer that will help you reach your goal every step of the way, and also scour your area for a gym with all the equipment that you need.

You may also check out books, videos, and fitness Web sites to give you an idea on what exercises to do and how to do it.

For your guidance, we have listed here the basic but effective resistance routines for your upper body that you might want to include in your training regimen.

Of course, you need weights. It doesn't actually matter if you choose free weights or weight machines. Go for what's more comfortable for you.

Machines are ideal to for those who are out of condition because this type of equipment will minimize the strain on your back and spine because of its back support. But if machines are not available, free weights will do just fine.

Whatever route you take, make sure to master the following basic moves first:

1. Chest Press

To build firm pecs, lie on your back with your knees bent and feet flat on the surface, a dumbbell on each hand (or resistance bands may also be used as an alternative). Lift the weights to chest level, palms facing toward your feet and elbows out. Tighten your abdominal muscles to prevent straining your back. Slowly press the weights straight up over your collarbone until your elbows are locked. Hold for a few seconds, slowly return to starting position, then repeat.

2. Bench Press

Bench press is an augmented version of the chest press because it not only builds the pecs but also the triceps, the deltoids, and the front shoulder muscles as well.

Lie flat on the bench with your eyes aligned with the barbell rack. Your feet should be flat on the floor as well. Prepare to lift by holding in your ab muscles. Try a few lifts first to determine which weight is most comfortable for you, then gradually add weight to your liking.

3. Standing Overhead Press

This routine works the major shoulder muscles, the deltoid, muscles of the back and neck, as well as that of the upper arm and upper chest. To do this exercise, use the overhand grip to hold the barbell at the level of your upper chest. Position your feet a shoulder width apart. And simply lift the weight over your head.

4. Barbell Row

When done properly, this is the best routine to strengthen, tone, and sculpt the upper back and build your biceps and triceps. This is executed in two simple (but not necessarily easy) steps. First, pull the barbell up from the floor while keeping a straight back. Second, pull it up your chest while extending your hips. That’s it.

5. Biceps Curl

This routine targets the biceps. It is done by using a dumbbells or barbells. When lifting the weights and contracting the biceps, remember to keep your upper arm glued to your sides. Keep your upper and lower back straight to prevent strain on your spine and back muscles. And makes sure to resist gravity by lowering the weight slowly.

6. Overhead Triceps Extensions

To work the three heads of your triceps, hold a dumbbell over your head, with the back of your arm facing outward. Gradually lower the weight down behind your head, until your elbow forms a 90-degree angle. Then slowly lift the weight over your head until your elbows are straight. Please make sure to keep the upper arms fixed during the entire routine.

These are just a few of the myriad of workout techniques you’ll learn later on. But the most important thing to remember is to do these exercises using the proper techniques and strengthen the core muscles such as the abdominals and back muscles to prevent injury. Incorporating stretching in your muscle-building program will keep strains and sprains to a minimum.

The secret to an effective resistance training is gradually building up workload to accommodate your muscle’s needs to build more mass. And remember, variety is the way to go!