Want an explosive upper body in just a few weeks? These 8 exercises will change everything!

To have a beautiful muscular body, but also to improve your posture and your sports performance, the key is to work the muscles of the torso, shoulders, arms and back. Clearly, it is advisable to focus on exercises that target the upper body. We have selected for you the best movements that will allow you to achieve your goals.

1. Bench press

This classic bodybuilding exercise mainly targets the pectorals, deltoids and triceps. For it to be effective, it is advisable to perform each repetition with control by lowering the bar to the chest and fully extending the arms.

2. Incline bench press

This variation of the bench press targets the upper part of the pectorals more. It is for you if you find the flat bench too difficult. You can adjust the incline of the bench to stimulate your muscles differently and strengthen the torso even more.

3. Chin-ups and pull-ups

Pull-ups are a must for developing the back, shoulders and arms. If you are a beginner, use a resistance band to help you. Make sure to lower yourself until your elbows are completely locked. Be sure to avoid common mistakes such as lack of amplitude and excessive use of momentum.

4. Dumbbell Bent-Over Row

This muscle-building exercise targets the upper back and trapezius muscles. Lean forward, keep your back straight, and pull the dumbbells toward your hips by squeezing your shoulder blades together. The row perfectly balances the effects of pushing exercises like the bench press.

5. Single-Arm Concentrated Curl

The concentrated curl mainly works the biceps. Sitting on a bench, keep your arm glued to your thigh and lift the dumbbell in a controlled manner. The eccentric phase (descending) is crucial, so descend slowly to maximize muscle gains.

6. Z-Press

The Z-Press is a vertical pushing exercise that works the shoulders and triceps while strengthening core stability. Sitting on the floor with your legs straight, perform a military press with a barbell or dumbbells. This movement is excellent for improving strength and coordination.

7. Pulley face-pull

By bringing the shoulder blades together and pulling the rope toward the face, this strength training exercise strengthens the posterior deltoids and improves posture. It is particularly recommended for correcting muscle imbalances due to sedentary habits.

8. Pulley triceps extension with rope

Nothing better than this exercise to isolate the triceps! Pull the rope down by fully extending your elbows. Control the movement and avoid jolts. The pulley triceps extension refines and strengthens the back of the arms very effectively.