Summer comes, and we all want a slender body. It has been fashionable for many years to show off well-defined pecs, biceps, and triceps. Younger people like to be hunk to show off their bodies on the beach and get the attention of all the girls. To achieve this goal, you must do upper body cardio exercises and prepare to spend long hours in the gym.
An upper body cardio workout is the best option to gain strength and elasticity in the muscles of the arms. Not to mention that it is the best way to get the vital complexion that every man desires. Do not forget that it all depends on the time and effort you put into it.
But how to get a superhero figure? Do I have to work all my muscles equally? Here we will clear all your doubts. We will show you how to perform exercise routines and their benefits for your body.
Set your goals
The first thing you need to know to perform an excellent upper body aerobic exercise routine is specific exercises to work for the different muscle groups. It is not the same to train daily to burn calories and be healthy by doing particular exercises to gain muscle mass in the upper limbs.
This means that you will have to work more biceps, triceps, back, or pecs depending on your tastes. It is always advisable to ask a trainer what the best cardio, upper body workout would be depending on your physical conditions. You should never abuse training. It is best to go step by step for better results. In this type of training, you must be very patient to achieve your long-term goals.
Slow but crushing! Focus on your daily exercise routine and draw up a plan to not miss any details. Remember that the key to success is constancy.
Advantages of upper body workouts
The upper body cardio workout offers excellent advantages for muscles and overall health. You can achieve outstanding results by doing these exercises correctly:
• The most crucial advantage of training the upper limbs is to strengthen the muscles. Which leads to a better body posture and elimination of back pain.
• Achieve a perfect balance. Often, we focus on working the muscles of the legs and abdomen and forget the upper limbs. Sometimes causing a lot of discomforts and unwanted injury.
• Improves metabolism. Exercises in upper limbs need a significant calorie expenditure to increase muscle mass. By exercising the upper limbs, you will also manage to burn many calories and lose weight quickly.
• Improve self-esteem: When achieving a perfectly muscled body, you feel better about yourself. From that moment on, you can better face everyday life.
As you can see, there are many benefits of upper-body aerobic exercise. Do not think you cannot do it; start training from today and achieve that athletic figure you love so much. It is time to move up and start exercising!
Aerobic exercise routine for upper limbs
As explained above, the upper muscles need to be worked on separately. It would help if you worked harder for those who need to gain more muscle mass. Thus, every day of the week, you can perform a particular area to avoid muscle fatigue and monitor your progress.
An excellent upper body aerobic exercise routine can also include the work of each muscle group twice a week, always leaving two days off in between. There is no point overloading the muscles with exercises. They can have opposite-than-expected effects.
You can combine these upper body cardio exercises with other workouts to achieve a perfect balance throughout your body. Your body will be the envy of your friends, and your health will thank you.
Many of us despair of getting better results in the shortest possible time but do not forget that muscles need rest time to recover from exercise fully. Do not do training routines above your physical possibilities; they can lead to injury. Then you will have to wait a long time to recover and retrain.
Now, let us go to what matters most, how to establish an upper body cardio exercises routine for each muscle group?
Exercises for biceps
Biceps are the muscles you have to work hardest to achieve the expected results. Cardio, upper body workout requires a lot of concentration and perseverance. Here are two of the best-known routines for increasing bicep muscle mass:
Bar preacher curl
This exercise is done on a preaching bench using dumbbells or weights, always trying to balance weight. It consists of:
Step 1: Rest your arms on the preacher bench by holding the bar with both hands. Always keep your back and abdomen straight.
Step 2: Lower the bar and leave the arms completely outstretched. You will notice how your biceps stretch in this movement.
Step 3: Keeping your arms aligned, slowly lift the weight to the starting position. This movement must be done little by little so that the biceps do as much work as possible.
Step 4: Make 8 to 12 repetitions of this exercise, divided into three exercise sessions.
With this exercise, you will not only work the biceps but also the muscles of the forearm. It is a complete exercise, one of the most recommended. It consists of:
Step 1: Hold the dumbbells with the palms of your hand facing up. At this point, try to keep the body straight to do a good job.
Step 2: Without moving your forearms, try lifting the dumbbells to chest height. If you perform this exercise slowly, you will notice how the biceps contract perfectly.
Step 4: Slowly move your arms to the starting position.
Step 5: Perform 8 to 12 repetitions of this exercise, divided into three sessions.
Triceps are the most difficult muscles to exercise, perhaps because many fail in the movements needed to encompass all the ligaments that make up the triceps. Here are two certain routines to increase the size of your triceps in no time.
Overhead dumbbell extension
This is one of the most challenging upper body cardio exercises to perform. You will notice that you have to make more effort if you do not take the correct position. It consists of:
Step 1: Grab a dumbbell with both hands outstretched forward. This exercise can be done sitting or standing but always maintaining a gap between the knees to align with the shoulders.
Step 2: Raise your arms to your head.
Step 3: Slowly start lowering your arms towards your back. Start making short, slow movements from top to bottom. Always keep your elbows facing forward.
Step 4: Make 12 to 15 repetitions divided into three exercise sessions.
This is perhaps the best exercise to achieve increased triceps muscle mass in a short time. It is an exercise that requires a lot of concentration, although it is not advisable to apply a lot of strength. It consists of:
Step 1: Choose the weight that is right for you.
Step 2: Stand in front of the rope and grab the handlebars.
Step 3: Pull the rope slowly until it reaches the thighs. Here it would help if you always made linear movements only with your elbows.
Step 4: Now, start raising your arms to the starting position.
Step 5: Do 12 to 15 repetitions, divided into three exercise sessions.
Chest muscles also require a lot of work. It is essential to pay special attention to upper body cardio exercise routines to increase the size of the pecs if you want to achieve the desired results. Here are two basic ways that will help you gain muscle mass in no time.
Dumbbell bench press
This is a complete exercise to work the pecs. It is necessary to maintain a correct posture to avoid cervical injuries. We must also prevent overweight weights so as not to suffer muscle fatigue or injure any muscle.
It consists of:
Step 1: Hold the dumbbells with your arms outstretched upright. Your back and head should be fully supported on the bench, your feet resting on the ground, and your knees slightly open aligned with your hips.
Step 2: Start moving the dumbbells by gradually opening your chest. Here you can slightly flex your elbows.
Step 3: When the chest is fully stretched, start lifting the dumbbells to the starting position.
Step 4: Perform 8 to 12 repetitions, spread over 2 or 3 exercise sessions.
This is an upper-body cardio workout routine that needs a lot of strength. Therefore, you have to be very focused to do the exercise as best as possible. At first, Bench press can be challenging to keep the bar extended but then get used to it; you will do several repetitions without much effort. It consists of:
Step 1: Rest the body, from the buttocks to the head, on the bench. With your feet on the ground, leave your knees tilted and slightly open at hip height. Carry your outstretched arms to the bar.
Step 2: Firmly grasp the bar, trying to balance the weight perfectly. The arms must not be too close to complete the movement.
Step 3: Start lowering the bar slowly until the forearms are aligned horizontally with the ground.
Step 4: Take the bar to the starting position, avoiding sudden movements.
Step 5: It is advisable to do three sections of 8 to 10 repetitions of this exercise, but that will depend on your physical conditions.
Trapeziuses are the muscles that we least work on in our exercise routine. While it is true that overly pronounced trapezius does not look good at all, we need to include at least a set of exercises so that their growth is not delayed from other muscles. Here is a straightforward exercise to stretch and tone trapeziuses.
This is an upper-body aerobic exercise that will help you stretch trapeziuses without making too much strength. It is an excellent routine to prepare the body for other activities that require greater strength and concentration.
It consists of:
Step 1: Stand in a straight position holding the bar with both hands slightly separated aligned with your shoulders.
Step 2: Keeping your arms outstretched, raise your shoulders until you almost touch your ears.
Step 3: Lower your shoulders to the starting position.
Step 4: Repeat this movement 15 to 20 times in three exercise sessions. Always remember to keep your back straight and do not make any movement with your neck or neck.
The shoulders are made up of three muscles, so it is necessary to perform upper body cardio exercises that work the shoulders differently so that the three muscles increase their mass equally.
These exercises should be done twice a week. Sometimes performing more strength and sometimes performing stretches to achieve the perfect balance. Here are two different routines for you to work your shoulders more accurately.
Seated Dumbbell shoulder press
This is the perfect exercise to work your shoulder muscles. Seated dumbbell shoulder press allows you to grab the dumbbells differently each time for a complete workout. It consists of:
Step 1: Sitting on the bench with the spine straight, hold the dumbbells with the palms of your hand facing in.
Step 2: Lift the dumbbells by turning your hands so that the elbows and shoulders are aligned and the palms of your hands are facing forward. (starting position)
Step 3: From that position, extend your arms holding the dumbbells.
Step 4: Lower your arms without performing sudden shoulder movements to the starting position.
Step 5: Repeat this movement 8 to 10 times. Rest and do the same repetitions again.
Barbell upright row
This is a cardio, upper body workout to work shoulder stretching. You must do it standing, with your back straight and your body completely relaxed. It consists of:
Step 1: Hold the bar horizontally and the palms of your hand facing back. Keep your back straight and your eyes facing the front.
Step 2: Raise the bar until you almost touch your chin. In this step, the elbows should be above your shoulders.
Step 3: Return the bar to the starting position.
Step 4: Repeat this exercise 15 to 20 times.
Back exercise routines should be done once a week, spread over three or four exercise sessions with 8 to 15 repetitions. It is essential always to maintain good posture to avoid injury and improve elasticity. Here we propose two routines so that you choose the one that best suits your needs.
Seated cable row
Seated cable row requires a lot of strength and concentration. You should maintain the recommended position so that the muscles in your back do their job well and avoid possible injury.
It consists of:
Step 1: Choose the weight that best suits your physical constitution. Sit on the bench and place your feet forward. Move your body back, so your back is as stretched as possible. Hold the bar with both hands facing inwards and keep your arms outstretched horizontally.
Step 2: Pull the rope by flexing your elbows and carrying your hands to the height of your chest.
Step 3: Return to the starting position.
Step 4: Perform 8 to 15 repetitions, divided into exercise sessions.
This is one of the complete routines for working your back muscles. It seems very simple, but it can cause injury if the proper position is not taken. It consists of:
Step 1: Hold the bar with your hands out. The legs should be slightly open, aligned with the hips, and straight body.
Step 2: Lift the bar by holding it up with your arms fully outstretched.
Step 3: Bring the bar to the back of the neck with the L-shaped arms.
Step 4: From that position, bring the bar up again.
Step 5: Do 12 to 18 repetitions divided into three exercise sessions.
To show off a perfect body takes many hours of effort and dedication. Many men focus on bicep and triceps routines and forget other upper muscles that are also important.
Be sure to organize a complete upper body cardio exercises routine that works all muscles according to your physical conditions. Distribute your gym schedule well so you can get a better look out of it. Remember that you should never abuse workouts so your body does not suffer unwanted injuries.
Frequently Asked Questions
How do you do upper body cardio?
I perform a straightforward exercise routine. I start with a slight stretch. Then 15 repetitions of shoulder press. Another 15 repetitions of side and front lift of dumbbells. And I end up with 12 Superman repetitions. I finish my routine with stretching exercises to relax the muscles.
What are the top cardio exercises?
Cardio exercises are crucial because they work all the body muscles and improve both mental and physical health. The best cardio workouts can be done with a rowing machine, swimming, jumping. There are many cardio workouts to perform both at home and in the gym. It all depends on your physical conditions and the time you must tone your body.
What are three upper body exercises?
Many cardio workouts can be done at home and in the gym. Some prefer weights, other dumbbells, but the truth is that the best upper body exercises are bench press, biceps curls, and triceps extensions. By performing a workout that combines these three exercises, you will be able to increase the muscle mass of the upper limbs in a short time. It all depends on your constancy and dedication.