Best upper body exercises

By:Ariba Khaliq, Onlymyhealth Editorial Team,Date:Jan 09, 2014

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Sculpt your upper body in only 20 minutes! This quickie routine of best upper body exercises will sculpt your upper body with simple steps.
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    Benefits of Upper Body Exercises

    Doing upper body exercises is the best way for you to develop a range of muscles, including the shoulders, biceps, triceps and chest. Because these are the muscles that are most noticeable on you, upper body exercises are also some of the most popular exercises at the gym.

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    Horizontal Push

    A horizontal pushing exercise is any weight training exercise that involves moving a weight out in front of you so that it’s traveling away from your torso horizontally. Most chest exercises fit into this category. Examples- Bench Press, Low Incline Bench Press, Decline Bench Press etc.

  • 3

    Horizontal Pull

    A horizontal pulling exercise is any weight training exercise that involves moving a weight in towards your torso horizontally from straight out in front of you. Most back rowing exercises fit into this category. Examples- Bent Over Rows, Seated Cable Rows, T-Bar Rows etc.

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    Vertical Push

    A vertical pushing exercise is any weight training exercise that involves moving a weight up vertically in relation to your torso so that it goes straight over head (or at least in that direction). Examples- Lateral Raises, Front Raises, High Incline Bench Press etc.

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    Vertical Pull

    A vertical pulling exercise is any weight training exercise that involves moving a weight down vertically in relation to your torso so that you’re pulling down from over head. Examples- Pull-Ups, Chin-Ups, Lat Pull-Downs etc.

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    Elbow Flexion

    An elbow flexion exercise is any weight training exercise that involves moving a weight towards you by flexing at the elbow. For example, most biceps curling exercises fit into this category. Examples- Standing Biceps Curl, Seated Biceps Curl, Cable Curls etc.

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    Elbow Extension

    An elbow extension exercise is any weight training exercise that involves moving a weight away from you by extending at the elbow. Most triceps extension exercises fit into this category. Examples- Skull-Crushers, Triceps Cable Press-Downs, Overhead Triceps Extensions etc.

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    Exercising Order

    Putting exercises in order depends on a lot of individual factors, but in general, these are the basic rules of exercise order: compound exercises before isolation exercises, free weights before machines, bigger muscle groups before smaller muscle groups, harder/more taxing exercises before easier/less taxing ones.

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