Get Stronger: Upper-Body Strength | STACK
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...

Get Stronger: Upper-Body Strength

June 15, 2012

Must See Strength Training Videos

Kettlebell Lay-Up: Dwyane Wade's Secret for Basketball Power

Johny Hendricks Workout Overview

Real Workouts: Paul Rabil

Upper-body strength through the arms, shoulders, back, chest and traps is crucial for athletes. Large muscle groups like the pecs, lats and delts are powerful arm movers, while smaller muscles—such as the four rotator cuff muscles—provide stability to the shoulder.

For the best results, upper-body strength training should incorporate functional multi-joint exercises— such as Bench Presses and Bent-Over Rows—to simultaneously engage multiple muscle groups. Limit isolation exercises like Bicep Curls in favor of more functional movements, like the Dumbbell Bicep Curl and Press.

Balance upper-body training by performing one to two pulling exercises, like Pull-Ups and Inverted Rows, for every pushing exercise.

Athletes should develop their upper-body strength with two or three strength workouts per week, progressing from bodyweight exercises to advanced movements like Olympic Lifts or Kettlebell Swings. TRX straps, physioballs, and resistance bands are effective for developing joint stabilizing muscles; but wait until you’ve built a base level of strength before incorporating such tools. Make sure to vary your exercise choices to continue making progress in the gym.

Start Your Upper-Body Strength Training

Pillar Exercises for Upper-Body Strength
Avoid These Upper-Body Exercises
Tim Tebow’s Upper-Body Power-Building Circuit
Guide to Upper-Body Plyos
No-Nonsense Push-Up Plan for Guaranteed Results

The STACK Guide to Getting Stronger

Part 1: Overview
Part 2: Bodyweight Exercises
Part 3: Strength Workouts
Part 4: Core Strength Training
Part 5: Lower-Body Strength Training

Topics: UPPER BODY
Advertisement
Brandon Guarneri
- Brandon Guarneri served as a Content Director for STACK Media. He oversaw production for STACK Magazine and created video content with athletes and brands for...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes