What are the upper body muscle exercises?

Strong and well-developed muscles give people a sense of strength and beauty, but these muscular bodybuilders and strong people are not born with well-developed muscles. Instead, they achieve them through persistent training. So what are the methods for upper body muscle training? Training methods include push-ups, bench presses and pull-ups on parallel bars. You need to do some warm-up exercises, eat nutritious and easily digestible food after getting up early, but avoid greasy food, and take a rest before morning exercises.

The triceps are the main push muscles: 1. Push-ups; 2. Bench press; 3. Arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat.

Squats (preferably with weights) are a great way to train your thigh muscles.

To do heel raises, stand on your toes, lift your heels, and push your body upward. Can be done on steps.

Push yourself to the limit in each group. Remember not to do it every day, you can do it every other day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you are resting after anaerobic exercise.

The above are some of the upper body muscle training methods. Some people may think that since exercise can make muscles strong and developed, then I should just keep exercising. In fact, this idea is very wrong. If you only exercise without rest, your muscles will be over-tired and suffer various accidents, such as strains, so you need to rest before exercising.