Upper body workout includes chest, arms back and shoulders workout. This workout helps you to reduce injury and burn your fat. Boost the strength of your muscles, arms, chest, back and shoulders and build stronger bones. Try few times a week upper body work out for the best results.

Upper Body Workout Arm Exercises:

1: Dumbbell curls:

Dumbbell curls exercise target biceps. For the exercise stand or sit with dumbbell in each hand, your feet should be shoulders-width apart and arms are at your side. Stay your elbows to your torso and move dumbbell so that the palms of your hands facing your body. Take a deep breath curls the weight up while contracting to your biceps when you exhale your breath. Halt at the top of the curl and then lower to your starting position. Repeat 15 to 20 time.

2: Triceps Kickback:

Triceps kickback target triceps. You must stand with dumbbell in each hand, bent your knees and Palms must facing each other. Your spine be straight, and your head keep in the line with your spine and forearms must be bent forward. Hold your upper arms while you exhale and straighten your elbow by pushing you forearms backward and engage your triceps. Inhale and pause then return to your starting position. Repeat it 15 to 20 times.

3: Triceps Dip:

Triceps dip targets your shoulders and biceps. For this exercise you must sit straight on the sturdy chair and place your arms on sides and your feet be flat on the floor. Place your palm facing down besides your hips and griping the seat. Move your body and off the chair by gripping the seat. Your knees must be slightly bent and gluts hover over the floor. Your arms must be fully extended and support your weight. Lower your body so your elbow makes 90 degrees angle and inhale. Pause at the bottom and lower your body exhale and move your body at you starting position. Repeat it 15 to 20 times.

4: Resistance band pull apart:

This exercise targets your back, biceps, triceps and shoulders. For this exercise you must stand straight with your arms in front of you with the height of your chest. Tightly hold resistant band between your hands so the band aligned to the ground. Pull the band toward your chest by keeping your arms straight and move your arms outward. Start this move from your mid-back. Squeeze your shoulder blades together keeping your spine straight. Pause momentarily and return slowly to your starting position. Repeat 15 to 20 times.

5: Two arm dumbbell row:

This exercise targets shoulders, biceps, triceps and back. Grab dumbbells in each hand and stand with the shoulder width apart. Bring your torso forward and slightly bend your knees. Your arms must be extended with the dumbbells close to your knees. Keep still your upper body, bend your arms and engage your muscles with back and Focus on ribcage. Squeeze and pause at the top then lower the weight to the starting point. Repeat it 10 to 15 times.

6: Wall angels:

This exercise targets neck, back and shoulders. Stand with your upper back, shoulder and butt and press your head strongly against the wall. Your feet can be away from the wall to make your position accurate like chair and bent your knees. Keep your arms with the help of hands back above to your head straight against to the wall. Its your starting position. Keep your body firmly pressed throughout the moment with the wall. Squeeze the mid-back muscles as you slide your arms down to your shoulders. Briefly hold this position and then slowly stretch your arms up to the starting position while firmly pressed against to the wall. Repeat 15 to 20 times.

Upper Body Workout Chest Exercises:

1: Chest press:

This exercise targets the biceps, shoulders, and back. Lie on the bench or exercise mat and keep light dumbbells in each hand and slightly bend your knees. With the back of your arms extend your elbows to the 90 degrees position and the dumbbells must be over your chest. When you exhale take a deep breath. Expand your arms up until dumbbell touches each other. And after that return to the starting position. Repeat 10 to 15 times.

2: Mountain climber:

This exercise targets the chest, core, back, arms and shoulders. For this exercise get into the pushups or plank position. By engaging you gluts, and core keep your hand under your shoulder. Feet hip-width apart and hips in the line with shoulders. Bring you right knee towards your shoulder and then drive it to back. As you drive your right knee back bring your left knee to the chest. Do it back and forth with quick pace between legs. Repeat for 30 to 40 seconds.

Upper Body Workout Shoulder Exercise:

1: Dumbbell front raise:

This exercise targets your shoulders. For this exercise keep a lightweight dumbbell in each hand. Stand and position dumbbell in front of your upper leg with straight or slightly bent elbow. Move hands upward or forward with the dumbbells in hands until the upper arms are above the horizontal and then lower it to stating position. Repeat 10 to 15 times.

2: Deltoid raise:

This exercise targets the biceps, triceps, and shoulders. For this exercise stand with the hip-width apart keep dumbbells along with your body, hands are facing to your thighs and knees slightly bent. By engaging your core lean forward slight at the waist. Let your arms out to your shoulder until they form a T. return to the starting position and repeat it 15 to 20 times.