People often get frustrated when they workout but don’t see results and they turn to ask for fast ways of building upper body muscles. My response is always same, in everything you do in life, results only show up when you are committed and consistent, It will not happen overnight so don’t give up, put in the work and sooner than later, you will see that amazing body you have always wanted, it’s a process and when you are consistent with your workout, it always pays off.

Even though i’m for the opinion that working out full body (full body workout each day or separate days for legs, chest, arms) is the best way to workout and have a well built and balanced body, I also do understand that we all have different fitness goals and we are all built differently. Here is a list of some selected workouts where you will learn fast ways of building upper body muscles.

1. Dumbbell bench press

It is one of the most efficient ways of building upper body strength and gaining muscle. Lay down on a bench, face up with a dumbbell held in each hand, with the back and hips engaged, squeeze the dumbbell handle and pull the weights down to the sides of your chest. make sure your elbows are slightly tucked inwards towards the body. It should be done in 3 sets of 6 to 12 reps with a rest period of 45 seconds between sets. Sets can then be increased as you gain more strength.

2. Mountain climber

Here, you get into a plank position, you alternate by bringing one knee towards your chest then back out again, you do this while increasing the speed each time until you are running against the floor. It’s not only one of the fast ways of building upper body muscles but it’s advantages is that it helps build the whole body strength. It is the type of workout that can easily be incorporated in the morning workouts how-to-wake-up-early-for-workout be it in the gym, room, hotel or where ever you find yourself because all you need for this workout is a floor.It should be done in 3 sets with each set from 8 to 12 reps.

3. Push-ups

Also known as press-ups is a common calisthenics exercise which begins from the prone position by raising and lowering the body using arms. Push-ups exercises the pectoral muscles, triceps and anterior deltoids. They are basic exercise that can be performed anywhere at anytime without needing any workout equipment. They are easy to perform and are a fast way of building upper body muscles. They can be done in 3 sets or 12 to 15 reps with a rest period of 40 to 50 seconds after each set.

4. Seated shoulder press

With this exercise, you have to sit on an upright bench holding dumbbells in both hands at shoulder height with your palms facing away from you. Keep your chest up and look straight forward throughout the move. Begin by raising the dumbbells upwards till your arms are fully extended and the dumbbells are directly above your shoulders, return the dumbbells to the starting position and repeat. It should be done on 4 sets of 6 to 10 reps.

5. Triceps dips.

It’s an exercise that uses your body weight to strengthen your triceps, biceps and shoulder muscles of your upper arm. In addition to targeting the upper body, the movements also strengthens the glut and quadriceps muscles that work to support your body weight during the movement.

6. Bench press

With this exercise, you lay down on a bench face up and with both hands, pushes a barbell or a fixed weight upwards from chest level to arms length and then lowers it back to chest level. This should be done on repeated sets with each set between 6 to 10 reps.

7. Dumbbell biceps curl.

Hold the dumbbell in each hand with your arms hanging by your side while you stand straight with your palms facing forward. keep your upper arm stationary and curl the dumbbells up to shoulder level while contracting your biceps. 5 sets of 8 reps is advisable with a rest period of 40 seconds.

Conclusion to the fast way of building upper body muscles.

These and many more exercises are fast ways of building upper body muscles and the amazing thing is that some of the exercises seen above do not only help build the upper body but different body parts and more amazingly is that with exercises like the mountain climber, push ups, triceps dips, you don’t necessary have to go to the gym or use dumbbells. These are workouts that you can do from the comfort of your room or in your hotel if you are traveling or from anywhere. So take advantage of it and build that upper body.

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