The Best Upper Body Exercises for Building Strength and Size

19 March 2025

When it comes to building strength and size, your upper body is where most people focus their attention. Whether you're looking to bulk up, tone down, or just increase your overall fitness level, incorporating the right exercises is key. But with so much information out there, it can be tough to know where to start, right?

Well, you're in luck! In this article, we're diving deep into the best upper body exercises for building serious strength and muscle size. We'll break it down, piece by piece, muscle by muscle, so you can walk into the gym with confidence. Ready to get started? Let’s flex those knowledge muscles!

Why Focus on Upper Body Strength?

Before jumping into the exercises, let’s talk about why upper body strength is so important. When we think about strength training, it's easy to picture someone with bulging biceps or massive pecs. But strength isn't just about aesthetics.

A strong upper body helps with everyday tasks, like carrying groceries, lifting heavy objects, or even just maintaining good posture. Plus, building upper body strength can help prevent injuries, especially those related to your shoulders and back.

Stronger muscles also help boost your metabolism, which means you burn more calories throughout the day—even when you’re not working out. And for those into sports, your upper body plays a critical role in almost every activity—from throwing a baseball to swimming laps.

The Key Muscles of the Upper Body

Before we dive into the exercises, it's helpful to know the key muscles you’ll be working on:

- Pectorals (Chest)
- Deltoids (Shoulders)
- Trapezius (Upper Back)
- Latissimus Dorsi (Lats or Mid-Back)
- Biceps (Front of the Upper Arm)
- Triceps (Back of the Upper Arm)

Now that we've got the basics down, let’s break down the best exercises to target these muscles and build serious strength and size.

1. Bench Press: The King of Chest Exercises

If you're serious about building upper body strength, the bench press should be at the top of your list. It’s a compound movement, meaning it works multiple muscle groups at once—primarily your chest, shoulders, and triceps. Plus, it’s a staple exercise in almost every strength training program.

How to Do It:

1. Lie down on a flat bench with your feet flat on the floor.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Lower the bar slowly to your chest, keeping your elbows at a 45-degree angle.
4. Press the bar back up until your arms are fully extended.

Pro Tip:

To maximize muscle activation, keep your shoulder blades pinched together and your lower back slightly arched during the lift. Don’t let your elbows flare out too much; this can put unnecessary strain on your shoulders.

2. Pull-Ups: Build a Wide, Strong Back

Want that coveted V-taper? Pull-ups are your go-to exercise for building width and thickness in your back. They primarily target your lats but also engage your biceps, traps, and core. Unlike machines, pull-ups force you to work with your body weight, making it a harder but much more rewarding exercise.

How to Do It:

1. Hang from a pull-up bar with your hands slightly wider than shoulder-width.
2. Engage your core and pull yourself up until your chin is over the bar.
3. Lower yourself slowly in a controlled manner.

Pro Tip:

If you’re struggling to do pull-ups, try using resistance bands for assistance or opt for lat pulldowns until you build enough strength to tackle the full movement.

3. Overhead Press: Sculpt Shoulders and Triceps

The overhead press, also known as the shoulder press, is a powerhouse exercise for building bigger, stronger shoulders. It also engages your triceps and core, making it a full-body movement in disguise.

How to Do It:

1. Stand with your feet shoulder-width apart and hold a barbell at shoulder height.
2. Press the bar overhead until your arms are fully extended.
3. Lower the bar slowly back down to shoulder level.

Pro Tip:

Keep your core tight and avoid arching your lower back. If you're new to this exercise, consider starting with dumbbells to focus on form before moving to a barbell.

4. Bent-Over Rows: Thick and Strong Back

The bent-over row is essential for targeting your back muscles, especially the lats, traps, and rhomboids. It’s a fantastic exercise to balance out the pushing movements (like bench press) and ensure you’re developing a strong, well-rounded upper body.

How to Do It:

1. Hold a barbell with an overhand grip, slightly wider than shoulder-width.
2. Bend at your hips and knees until your torso is almost parallel to the floor.
3. Pull the bar toward your lower chest, squeezing your shoulder blades together.
4. Lower the bar and repeat.

Pro Tip:

Don’t round your back during this movement. Keep your core tight, chest up, and focus on pulling with your back muscles, not just your arms.

5. Dips: Killer Triceps and Chest Workout

If you want to build impressive triceps and a bigger chest, dips are a must. This bodyweight exercise is versatile; depending on your form, you can focus on either your chest or triceps.

How to Do It:

1. Position yourself on parallel bars, keeping your arms straight and your core tight.
2. Lower your body by bending your elbows until your upper arms are parallel to the floor.
3. Press yourself back up to the starting position.

Pro Tip:

For more chest activation, lean slightly forward. To emphasize the triceps, keep your torso more upright.

6. Barbell Curl: Build Those Biceps

When it comes to biceps, the classic barbell curl is still one of the best exercises around. It’s simple but highly effective for building the front of your arms.

How to Do It:

1. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip.
2. Curl the bar toward your chest, keeping your elbows close to your sides.
3. Lower the bar back down in a controlled manner.

Pro Tip:

Avoid swinging your body or using momentum. Keep the movement slow and controlled to fully engage your biceps.

7. Face Pulls: Healthy Shoulders, Strong Rear Delts

Often overlooked, face pulls are fantastic for building your rear delts, traps, and improving shoulder health. Many lifters neglect rear delts, leading to imbalances and potential shoulder injuries. Face pulls help correct that.

How to Do It:

1. Attach a rope to a cable machine and set it to upper chest height.
2. Grip the rope with both hands and pull it toward your face, flaring your elbows out.
3. Squeeze your shoulder blades together and slowly return to the starting position.

Pro Tip:

Focus on slow, controlled movements to really target those smaller, stabilizing muscles in your shoulders.

8. Dumbbell Flyes: Stretch and Build Your Chest

Dumbbell flyes are an isolation exercise that primarily targets the pectoral muscles. They give your chest a great stretch, helping to build muscle fibers that compound movements like the bench press might miss.

How to Do It:

1. Lie on a flat bench with a dumbbell in each hand, palms facing each other.
2. Slowly lower the dumbbells out to your sides in a wide arc, keeping a slight bend in your elbows.
3. Bring the dumbbells back together at the top in a controlled manner.

Pro Tip:

Focus on the stretch at the bottom of the movement, but avoid going too deep to prevent shoulder strain.

Final Thoughts: Building a Strong Upper Body Takes Consistency

Building upper body strength and size doesn’t happen overnight. It requires dedication, consistency, and a well-rounded approach that hits all the major muscle groups. Incorporating a mixture of compound and isolation movements ensures you’re maximizing growth while minimizing the risk of imbalances or injury.

Remember, none of these exercises will work unless you pair them with proper nutrition. Make sure you’re eating enough protein, carbs, and healthy fats to fuel your muscle growth.

So, when are you hitting the gym next? It’s time to put this knowledge into action!