Upper Body Exercises

The King Of All Upper Body Exercises

Okay, so you're looking to pack on some serious muscle mass, right? You want to build a ripped, rock-solid physique that demands respect and turns heads everywhere you go, correct? Good. In this article I'm going to talk to you about one single exercise that will help you achieve that powerful body quicker than you ever thought possible.

No, it's not a bench press or a barbell curl.
It doesn't involve cables or chrome machines.
You won't need a swiss ball or any other fancy gym gadgets.

All you need is a good old-fashioned barbell and a flat surface. Load the bar with as much weight as you can handle and pick it up off the ground while keeping your back straight. Sounds simple enough, right?

I'm talking, of course, about the undisputed king of all upper body exercises: the deadlift. If you're looking to pile as much lean muscle mass onto your frame as humanly possibly in the shortest period of time, the deadlift is your best friend in the entire world. That's the good news. The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across. When performed properly, they'll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn't come to the gym in the first place. But if it's serious results that you're after, this is the price you must pay.

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you'll see gains just about everywhere. The high intensity nature of this basic lift will also force your body to secrete higher amounts of powerful anabolic substances such as testosterone and growth hormone. This causes what is known as a "spill over effect", and will result in new, total body size and strength gains. For example, after a few weeks of heavy deadlifting you should notice that your other lifts, such as the bench press and barbell row, will suddenly increase.

There a few different variations of the deadlift, but in this article we'll focus on the basic, standard bent-legged version. Let's go over the proper technique...

Position your feet about shoulder-width apart and grip the bar with your hands just outside your legs. You can either hold the bar with an overhand grip or with one palm facing in and one palm facing out. Choose whatever grip is most comfortable for you. Start the movement in a squatted position with the bar close to your shins. With your back flat, abs tight and head looking up, lift the weight off of the ground by driving upward with your legs. Pull the weight up until you are in a standing position. Now lower the weight back down by following the same path as when you lifted it. Rest the plates on the ground briefly, regroup, take a deep breath and pull the weight back up again. Continue the lift until your legs reach muscular failure or until your form starts to slip.

Maintaining proper form is of high importance when performing deadlifts. You should be able to handle a reasonable amount of weight here, and this increases your chance of injury. The most important thing to remember is to keep your back flat at all times and to keep the weight close to your body. Keep your abs tight as well as this will minimize the stress on your lower back. Practice this lift with light weight in order to get the form down before you start going heavy. You may also find it useful to use lifting straps when performing deadlifts, as this will prevent your grip from giving out before the rest of your body does.

I recommend performing deadlifts once a week for 2 all-out sets to muscular failure. How many reps should you perform for each set? Well, deadlifts are such an incredibly effective exercise that they'll work no matter what rep range you use. My suggestion is to stay in the range of 4-8, but some people go as high as 20. Experiment and see what works best for you.

Treat your deadlifts with respect, and be prepared for the gains of your life!

About the Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book:
The Truth About Building Muscle.
You can learn more by visiting his website:
http://www.MuscleGainTruth.com/
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Upper-Body Stretches (DVD) $44.73 Upper-Body Stretches provides a comprehensive overview of the fundamentals and techniques involved in safely stretching the major muscle groups of the upper body. Featuring practical advice and guidelines for safe, effective stretching, the DVD explains and demonstrates how to perform selected upper-body stretching exercises. The DVD also reviews when individuals should not engage in a stretching program. Among the topics covered: stretching the shoulder, pectoralis major and interior deltoid, upper trapezius and levator scapula, quadratus lumborum, stretches for the lats, rotator cuff, lower- and upper-middle back, stretches for the triceps, stretches for the biceps, stretches for the forearms, and posture-break stretches. Produced in cooperation with the American Council on Exercise (ACE).

Stronger Arms & Upper Body $15.73 Take your upper-body workout to the next level with "Stronger Arms & Upper Body." "Muscle & Fitness" magazine's Joe Wuebben and Jim Stoppani, PhD, team up to provide the most effective exercises and programs for increasing strength, definition, power, and size. Targeting the development of shoulders, arms, upper back, chest, and abdominals, "Stronger Arms & Upper Body" features over 100 exercises for serious lifters, including specific instructions for mastering technique and advanced exercise variations to help lifters push past plateaus. Along with 33 programs and ready-to-use workout plans, detailed anatomical illustrations, explanations and variations for equipment needs, and the latest in advanced training methods, "Stronger Arms & Upper Body" provides the comprehensive, hard-core instruction you need for the results you want.

Upper-Body Exercise Techniques (DVD) $44.73 Upper-Body Exercise Techniques offers an easy-to-understand explanation of how to perform exercises for the upper body. The DVD primarily focuses on multi-joint, free-weight exercises. Instructional tips and guidelines on exercise technique, errors, spotting, and progressions for exercises like pull-ups and dips are also included. Among the topics covered: exercise considerations, benefits of upper-body exercise, warm-up, bench press, incline press, decline press, dips, military press, behind-the-neck press, upright rows, pull-ups, pull-downs, bentover barbell rows, barbell curls, and triceps extensions.

Stamina Upper Body Recumbent $809.99 Stamina's® Elite Total Body Recumbent Bike is designed to put you in a semi-reclined position so you work all the major muscles in your hips, thighs, and buttocks while you get a great cardiovascular workout. And the Elite Total Body Recumbent Bike tones the upper body with rotating handlebars so your hands "pedal" to work your arms, shoulders, and back. The tension knob can be adjusted to any of eight levels to increase or decrease the workout intensity anytime without interrupting your workout. The adjustable, heavy-weighted flywheel resistance and belt drive train gives you smooth pedaling at any resistance level. Stationary cycling is one of the most effective low-impact aerobic exercises for increasing your metabolism to burn calories and fat more efficiently. Because there isn't heavy impact on your joints, stationary cycling can be a lifelong form of exercise. For effective aerobic exercise, work within your target heart rate zone (70 percent to 85 percent of your maximum heart rate). A heart rate monitor will give you the constant feedback you need so you stay within your target heart rate zone. The Elite Total Body Recumbent Bike includes an electronic monitor to measure your speed, calories burned, distance, and pulse. The electronic monitor is battery-operated so there is no need for an electrical outlet. The handrails' built-in pulse sensors take your pulse for display on the electronic monitor. FEATURES: Quiet magnetic resistance Multi-function electronic display with scan function tracks speed, calories, heart rate, distance, and workout time Includes both upper hand pedals and lower foot pedals for a full body workout Water bottle holder Comfortable padded seat and seatback Adjustable angle seatback Sturdy, steel frame Product Color: Metallic grey Resistance: 8 resistance levels Targeted Training: Improves cardiovascular fitness, upper body and lower body strength Includes: Elite Total Body Recumbent Bike, owner's manual Assembly: Some assembly required Diet & Fitness , Exercise Equipment , Exercise Bikes & Rowers , Upper Body Equipment

Upper-Body workout for Football (DVD) $35.82 Upper-Body Workout for Football provides an overview of the fundamentals and exercises involved in an effective program for developing upper-body musculature of football players. Initially, the DVD presents specific dynamic warm-ups for both individual players and groups of players. The DVD then emphasizes core training, along with specific coaching points for a variety of upper-body lifts. The DVD also explains how coaches can implement flex bands to give diversity to their strength-training program. The DVD is designed to be an exceptional resource for those coaches who want to train a large number of athletes in a variety of ways and in a relatively short amount of time. Among the topics covered: group warm-up activities, dynamic warm-up activities, upper-body lifts, flex-band variations, and mental-toughness lifts.

Upper-Body Power for Hockey Performance (DVD) $44.73 An athlete’s body should be viewed as a linked chain. From head to foot, hockey players are only as strong as their weakest link. As such, upper-body lifting must integrate the core and legs to transfer power to on-ice action. Upper-Body Power for Hockey Performance presents a detailed review of what hockey players should do to develop their upper bodies, including sequential muscle firing and full-body, multi-joint power initiation. The end result is not just strength in the weight room, but being stronger in a standing position on-ice. The DVD features a series of exercises that are designed to transfer directly to hockey skills, including puck protection, body checking, shooting, fighting through checks, and offensive creativity. Among the topics covered: commonalities for hockey lifting, chest exercises, back exercises, shoulder exercises, and arm exercises. Produced in cooperation with the National Strength and Conditioning Association.

Pro Power Upper Body Door Gym. $19.99 The Pro Power Upper body Door Gym is a multi function door gym for upper body training that can be used for a variety of exercises, such as push-ups, sit-ups and chin-ups.Maximum user weight 100kg (15st10lb).Size H26, W43, D95cm.Weight 2.2kg.

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Effective Strength Training : Analysis and Technique for Upper Body, Lower Body, and Trunk Exercises $42.9 No Synopsis Available

Living Yoga: Lower Body Yoga/Abs Yoga/Upper Body - $19.99 Includes:Abs Yoga for Beginners (2000) Abs Yoga for Beginners Yoga is an ancient Hindu practice that uses breathing and stretching exercises to prepare the body for the spiritual path. These exercises condition the physical body so that the mind can practice meditation without obstacles. Western society has adopted these exercises as a fitness program. With the desert landscape of Death Valley in the background, premier yoga instructor Rodney Yee has created a workout that shapes and strengthens the abdominal muscles. The 20-minute routine starts with four minutes of conscious breathing, continues with 13 minutes of abdominal yoga poses, and concludes with three minutes of deep relaxation techniques. Some of the poses may be difficult for beginners (e.g. lowering straight legs to the ground), and a rolled blanket is needed for support in angled poses. ~ Heather M. Fierst, Rovi

Upper Body Anatomy $24.99 Upper Body Anatomy - Photographic Print

Nunchaku Exercises (Paperback) $31.89 Get an incredible upper body workout with the world`s most dangerous martial arts weapon.

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Body Candy Italian Charms Laser PSI Greek Letter UPPER CASE $4.99 Body Candy Italian Charms Laser PSI Greek Letter UPPER CASE D e t a i l s Size 9mm Modular Charm Link Matt Finish Metal Stainless Steel HOT NEW Laser Charms are etched in bold lettering to create a customized Italian Charm. The Body Candy Italian Charms Laser PSI Greek Letter UPPER CASE Link is a genuine premium quality stainless steel modular link created by Body Candy Body Jewelry ® . Authentic Body Candy Body Jewelry® Italian Laser Charms are premium quality stainless steel Italian charm links with official corporate stamp on reverse. Commemorate special occasions, capture memorable moments, or simply show off your personality by creating your own original Italian charm bracelet. Add Body Candy Body Jewelry® premium quality interlocking Italian charm links to your Italian Charm Bracelet and create your own memory bracelet. Fits all major brand Italian charms.

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