How to Quickly Build a Stronger Upper Body? Focus on Targeted Muscle Group Training to Achieve a Powerful Physique
To look bigger, you don't just need to train your arms!
To make your upper body muscles more muscular and your physique stronger, it mainly depends on the circumference of the 5 muscles in the upper body. Training these 5 muscles to be large enough can give off a majestic impression. Start from top to bottom, including the neck muscles, the upper part of the trapezoid muscle, the middle bundle of the deltoid muscle, and the long head of the triceps. In fact, muscle size and strength are often correlated. For example, a thick upper back and a large trapezoid will not result in weaker deadlifts, and a small muscle group of the middle bundle can make the shoulders wider and increase the visual effect of the inverted triangle. Increasing the length of the long head of the triceps can make the arm circumference enough to be stunning
1. The neck muscles are often called the upper body's little legs, because very few people actively train them. At most, they train the trapezoid muscle with two sets after back training, which is considered to have trained. Unless it's a wrestler. However, a thick neck is not easily built. If your neck is a weakness, it's best to arrange it at the beginning of training. Recommend starting with 3 sets of 20 reps to failure neck weighted bending. You can place the weight plate on your forehead on the decline bench to train. For those with conditions, friends can use neck training straps to hang on the dragon chair with cable rope neck extension. Recommend 3 sets of 15 reps to start. You can also use a weight plate. This exercise doesn't depend on the location
2. Next is 3 sets of 8 reps of barbell shrugging, hexagon barbell or a rod with a grip from 1.5 to 2 times the shoulder width. Hexagon barbell is recommended because it already puts your arms in the most suitable position, making the shoulders in a more abducted state. Because the muscle fiber of the trapezoid muscle is not vertical but horizontal, shrugging not only goes up and down but also inward, imagining touching your ears to expand your shoulders
3. Next is rope standing row, 3 sets of 15 to 20 reps. Although barbell standing row is not recommended for everyone to practice because it is not particularly safe, the rope can be tried. Research shows that the correct rowing posture is a good training action that can also stimulate the middle bundle, and the rope can give the shoulder joint more activity range. The two-headed rope pulls to the elbow to the shoulder position, which can reduce the impact of the shoulder peak. Also pay attention to the peak contraction
4. Next is the upper chest and triceps powerhouse action, decline bench press with a narrow grip 3 sets of 10 to 12 reps. Training the upper chest well not only makes the body more muscular but also plays an important role in the shoulder flexion. In the exercise, pay attention to the stability of the posture, the shoulder blades still need to be retracted firmly, maintaining the synchronization of contraction and extension
5. For upper back training, I recommend the seal rowing 3 sets of 10 to 12 reps. It can train the mid-back, and the contraction of the shoulder blade bundle can also bring the trapezoid muscle. If there is a flat bench device, it's best. If there isn't, maintain the inclined angle. However, pay attention to the degree of external rotation of the elbow. While lowering the dumbbell, you can slightly round your back to maximize the stretch, and when contracting, you must use your strength as much as possible
6. Finally, for triceps, I recommend the breaker 3 sets of 10 to 12 reps. Sit on the floor or decline bench randomly. As mentioned in the previous article, to train the long head, the arm angle must be maintained and the angle must be maintained. Slowly extend the tension
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