13 Upper-Body Exercises That Trainers LOVE For Strength and Muscle Building

Single-Arm Glider Push-Up

  • Start in a plank position with a glider underneath your right hand.
  • Engage your core as you lower down into a push-up with control. As you lower your body, simultaneously extend your right arm out in front of you. Lower down as far as you can go without losing your form. Be sure to keep your back flat.
  • With control, push your body up as you simultaneously pull your right arm back in so that it’s directly underneath your shoulder.
  • This counts as one rep.

Dumbbell Bench Press

  • Grab a set of dumbbells, and sit on a flat workout bench.
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.

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