The Best Upper Body Exercises for Your Workout Plan

Overhead Press

The strict overhead press is an excellent shoulder exercise. It's simple and functional, building strength as you progressively add weight.

Bench Press

The bench press targets the chest, triceps, and shoulders, essential for building horizontal pressing strength.

Bent-Over Barbell Row

The bent-over row strengthens the upper back and lats, allowing heavy lifting with good form for muscle gain.

Weighted Dip

Weighted dips are great for chest and triceps, with a longer range of motion for more effective muscle building.


Chin-ups are great for back and biceps, more accessible to beginners than pull-ups.


Push-ups are a versatile chest exercise, engaging multiple upper body muscles.

Lat Pulldown

Lat pulldowns target the largest back muscle, allowing heavy weights and high reps for effective pulling strength.

Inverted Row

Inverted rows are a great alternative to pull-ups, benefiting beginners and advanced lifters alike.