\u201cA pull-to-push ratio of 2-3:1, with two to three pulling reps for every one pressing rep is ideal,\u201d says Telegadas. \u201cDon\u2019t forget, if you\u2019re only working out your upper body you\u2019re leaving a lot of gains left on the table.\u201d<\/p>\n
Adding in lower body sessions in between your push-pull splits not only encourages a more rounded physique and level of ability, but also gives your poor chest, back, and arms<\/a> time to recover.<\/p>\n The best upper body strength exercises to incorporate into your routine<\/p>\n Looking to boost your repertoire beyond the bench press? Here, Telegadas and Santos recommend their favorite upper body exercises with tips on getting them right.<\/p>\n Incorporate them into your routine as required, making sure to follow a balanced plan as described above.<\/p>\n Bench Press Incline Bench Press Z-Press Chin-Ups\/Pull-Ups Bent Over Barbell Row Cable FacePulls Cable Tricep Extensions Single arm concentration curls
\u201cThis is everyone\u2019s favorite, so try to get it right,\u201d says Santos, who stresses the importance of performing the movement with maximum control. \u201cFocus on time under tension and earn the right to progress the weight,\u201d he says. \u201cAs a general rule, ensure the bar touches your chest and you fully extend your arms to complete the repetition.\u201d<\/p>\n
A variation on a classic, Telegadas advises the incline press<\/a> as a great substitute for those struggling with the flat bench. \u201cCommon mistakes are the same as in the normal bench press,\u201d he says. Make sure to go deep with each rep, take your time, and remember the incline press should land a little higher up the chest.<\/p>\n
\u201cThis is a fantastic vertical push movement that will help develop shoulder and tricep strength while challenging your overhead and core strength and stability,\u201d says Santos. Pick a medium to light weight, sit on the floor with your legs stretched in front of you, keep your chest tall and perform a traditional shoulder press while keeping in position.<\/p>\n
Both bar exercises have enormous benefits for your core, back and shoulders. And both can be tough to get right. A band can help take your weight to start with. \u201cErrors in the pull-up<\/a> or chin-up include: not descending (elbows locked out), pulling with one side more than the other, and kicking (kipping) the knees so they can use some momentum to complete a rep,\u201d says Telegadas. In other words: no CrossFit \u2018pull-ups\u2019<\/a> here, please.<\/p>\n
\u201cRowing<\/a> is fantastic for building the upper back,\u201d says Telegadas. It also makes for a great super set with press-ups or bench press, helping balance out tight backs. \u201cThe main goal is to retract the shoulder tightly and pull the bottom of the plates\/dumbbell to the hip. Common [mistakes] are descending too quickly, losing tension in the upper back, and not going through the full range of motion.\u201d<\/p>\n
Another simple but effective move. Attach the rope accessory to the cable machine and position the cable at face height. Start with your arms extended in front of you parallel to the floor. \u201cBrace your shoulder blades by imagining you are trying to hold a $10 bill between them,\u201d advises Santos, \u201cthen pull the rope towards your face, flaring your elbows out as you do so.\u201d Hold the weight for a moment, then slowly return the rope to the start position.<\/p>\n
While you\u2019re working with the cable machine, why not give your triceps<\/a> some love? Instead of pulling the rope extension into your face, you\u2019re going to push straight down, flaring your arms slightly at the bottom. Aim for lighter weight, higher reps here. \u201cCommon errors include not controlling the movement and not extending the elbows to feel a \u2018squeezing\u2019 of the muscle at the end range of motion,\u201d says Telegadas.<\/p>\n
\u201cThis is my favorite bicep exercise,\u201d enthuses Santos. Sit on a bench and grab a light to medium weight. Keep your arm tight to the bench and raise the dumbbell staying in control of the dumbbell and squeezing the bicep until the dumbbell reaches the top of its range of motion. \u201cThe eccentric portion of this exercise is where the magic happens,\u201d says Santos. \u201cSlowly lower the dumbbell<\/a> in a controlled manner until your arm returns to its fully position.<\/p>\n