July 08, 2022 2 min read

A strong upper body helps you boost muscle strength and endurance in your arms, back, chest, and shoulders.

Upper body workouts help you to burn calories, reduce your risk of injury, and build stronger bones. These exercises improve posture make everyday tasks easier, and can give your other workouts a boost. If you’re a beginner, integrate your upper body workout into a full body workout first.

See below lists of best upper body effective exercises for molding chest, arm, shoulder, and back muscles.


Push-up is compound exercise that activates multiple muscles in your upper body, such as your chest, shoulders, triceps, and abdominals. Push-ups are a convenient exercise that you can do anywhere, they don’t need equipment. Helps to burn calories, protect your shoulders and lower back from injuries and also improve your balance and posture.

Bicep Curls

Your biceps are a key part of your upper body. Bicep curls build strength in the upper arm, train shoulders to be more stable and your core to engage stronger. The bicep curls are an excellent move for sculpting your arms and making you stronger and fitter in your upper body.

Triceps Dip

These exercises also allow you to work several muscles at once, specifically your shoulder, chest and triceps muscles. Dips exercises use your own bodyweight to work your shoulders, triceps and chest areas. Helps to provide strength in the coreand upper body while improving your overall conditioning. It is also capable of burning calories.

 Bent-Over Row

Bent-over rows are the best move you can do to sculpt your back and work your biceps too . Both a barbell or pair of dumbbells can be used to perform this exercise. These exercises provide overall strength to the upper body, improve posture and help to prevent problems like back pain.


 Shoulder Press (overhead press)

The shoulder press works several muscles of the upper body and offers a host of benefits that improve daily functioning. An important benefit of the shoulder press exercise includes increasing bone strength, improvising stability in your arms, shoulders and torso and decrease your risk of injury during other activities.