Achieving impressive upper-body strength doesn’t require long hours spent in the gym. With the right approach, you can optimize your workouts for better results without overwhelming your schedule.
According to Antony Brown, a personal training leader at Life Time in Lake Zurich, Illinois, research indicates that a higher frequency of training with fewer movements may yield better outcomes. “Focusing on quality over quantity means that hitting the gym multiple times a week with a few targeted exercises can be more effective than trying to perform lengthy workouts less often,” he explains.
A 2016 study published in Sports Medicine supports this, revealing that participants who engaged in frequent, shorter workouts reaped more muscle gains than those who stuck to less frequent sessions, even when overall weekly training volume was consistent.
“For recreational lifters, it’s more beneficial to target muscle groups multiple times a week rather than dedicating an entire session to one area,” Brown says. This method is particularly useful for those not training like professional bodybuilders who may spend hours each day focusing on specific muscle groups.
To create an effective upper-body routine, fitness expert Matthew Accetta, MS, CSCS, suggests including four core exercises: two pushing movements and two pulling movements. This balanced approach ensures you’re working the muscles from all angles. For example, focus on a horizontal push like the bench press and a horizontal pull like the seated row, alongside a vertical push (shoulder press) and a vertical pull (chin-up).
If time permits, consider adding isolation exercises for additional strength and hypertrophy. “Incorporating exercises that target specific muscles, such as bicep curls and tricep extensions, can enhance muscle size and strength,” suggests Luke Carlson, founder and CEO of Discover Strength.
Shoulder Press
The shoulder press is a staple vertical push exercise known for its effectiveness in targeting the shoulders and triceps. It’s a versatile movement that can be performed standing or seated, utilizing either dumbbells or a barbell. However, Carlson advocates for dumbbells to promote shoulder health. “Dumbbells allow for a more natural arm position that can reduce strain,” he says.
How to perform the Shoulder Press:
- Begin seated on a bench with back support or an adjustable bench set at 90 degrees, ensuring your feet are flat on the ground.
- Hold a dumbbell in each hand, lifting them to shoulder height. Position your upper arms at a right angle—not directly out to the sides or straight in front of you. This is your starting point.
- Engage your core, and press the dumbbells overhead until your arms are fully extended.
- With control, lower the dumbbells back to the starting position. That’s one complete rep.
This method of approaching your upper-body training with fewer exercises, performed more frequently, offers a practical and effective way to build strength and muscle without excessive time commitment. By focusing on key movements like the shoulder press and integrating pulling exercises, you can create a balanced and sustainable fitness routine.
