upper

One of your goals, when you hit the gym, is probably well-defined pecs. A built chest gives the appearance of strength, but also stabilizes the shoulders, improves posture, and promotes overall upper-body strength. The chest is made up of two major muscle groups—the pectoralis major and...

One of the best pieces of muscle-building is that you must row to grow. You may have heard this before, but it bears repeating because too many lifters still focus on the mirror muscles. Training the posterior delts, upper back, and lats must be a priority when muscle and strength are your...

When most lifters think of their traps, they visualize only the small portion of the upper traps they see from the front. But the trapezius is a big muscle, originating at the base of the skull, running down to the upper and mid-back, and running width-wise covering both scapulas. If all you do...

Have you heard the term out of sight, out of mind? This can be applied in many gym settings where some beginner and intermediate lifters train the mirror muscles—you know, abs, pecs and biceps—and forget those all-important posterior muscles. That’s where the inverted row comes in. One muscle...

Having a shoulder injury can affect the whole upper body workout of a bodybuilder. Shoulders of a human being have a rotator cuff. The rotator cuff is a group of muscles and tendons that surround the shoulder joint. How does a person acquire a shoulder injury? The answer lies in the fact that...

If you want to sport a powerful, thick, and full chest, then you have to start at the top. In other words, make your upper pecs the top priority. If you like the volume of this workout by itself, use it as your chest day plan. If you'd prefer to do more work, then start with this workout and...

The thoracic spine, or upper back, is an often overlooked area of the body. Many athletes who struggle with overhead lifts have trouble because their upper back is stiff. For individuals with neck and back pain, improving the thoracic spine can also be a great way to help improve symptoms. If...

Of all the things we go to the gym for, posture is rarely at the top of the list. However, it is one of the most important things we can consider improving in our lives. With more and more of us stuck sitting in office chairs for a large portion of our days, it is all the more important that we...

Unlike unilateral row exercises bilateral vertical and horizontal pulling exercises like chin-ups bent over barbell rows, and seated rows often get all the love and attention. Because this is where the gains are due to the fact you’ll lift more weight. It’s a shame that unilateral row exercises...

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration10 weeks Days Per Week 4 Time Per...

This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration12 weeks Days Per Week 4 Time Per...

Glen Pendlay was so modest when he came up with the idea for this row, he called the strict barbell row. He saw a weakness in the traditional barbell bentover row and set about to improve it with the Pendlay row. The legendary American weightlifting coach who unfortunately is no longer with us...

Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration18 weeks Days Per Week 4 Time Per...

Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives! Getting the motivation to train at home can be tricky. You’re not at the gym surrounded by other people training with the...

Don't let a lack of gear keep you from growing a wide, thick back. Check out the top 5 back exercises without equipment and learn how to perform them! One of the most challenging body parts to develop is a big one that you can’t even see that well – the back. Your upper body is composed of...

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration10 weeks Days Per Week 4 Time Per...

You’re reading this because you love to deadlift. You love the challenge of stepping over the bar and gripping and ripping heavy weight from the floor. When lifting heavier weights, little technical hitches can appear that are covered up while you’re working with submaximal weights. And the...

I can’t tell you how many times I’ve heard this over the years. I understand it — people are well-intentioned and I believe they mean that they will actually try. But my response is always the same: “Let’s be real. No, you won’t.” I don’t say that out of arrogance or thinking that nobody else...

Creatine Grows Some Body Parts Faster Amazingly, creatine works better for certain muscles than it does for others. Take a look at this new science. Creatine may be an outlier, though. Not only has it been shown in previous studies to increase upper body strength more than lower body strength...

The single-arm row is often thought of as the poor cousin of bilateral rows. Then the Meadows row came along. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog...