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When it comes to fitness, stretching is often overlooked in favor of more intense activities like strength training or cardio. Many people see stretching as optional—or something reserved for dancers, gymnasts, and athletes. In reality, static stretching can be a valuable addition to almost any fitness routine, regardless of your age, experience level, or workout goals.
Whether you're training for a sport, building strength, improving endurance, or simply staying active, incorporating static stretches into your routine can help support better movement and overall performance. Regular stretching may improve flexibility, ease muscle tension, enhance mobility, and contribute to more effective recovery after exercise.
In this guide, we'll explore 15 highly effective static stretches that can complement your workouts and help you move more comfortably. You'll also learn about the key benefits of static stretching and the best times to include these movements in your fitness routine for maximum results.
Benefits of Static Stretches
Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:
Improved Flexibility
If you want to perform better, flexibility is of tremendous importance,
irrespective of the specific workouts you do. Luckily enough, static
stretches are all you need to get all the flexibility you desire.
Flexibility, also known as the range of motion (ROM) around a joint, has
been shown by several studies to be improved by static stretching.[1]
Although the specific mechanism through which this occurs is still
unclear, static stretches have been shown to greatly increase muscle and
joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.
Prevent Injuries
If you’re looking to push yourself
to your training limits without coming down with injuries, then
stretching will do you a great service. Research has shown time and
again that performing the right stretches pre- and post-workout greatly
helps with injury prevention.[4]
Think of it this way:
When you stretch, you literally push your joints and muscle fibers to
their limit. This increases the stretch tolerance in these muscles and
joints over time, and the increased tolerance allows you to perform more
rigorous exercises without negatively impacting your body or risking an
injury.
Increased Blood Flow to the Joints
Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.
For static stretching, though, the mechanism of action isn’t as
straightforward. When stretching statically, blood flow (capillary
oxygenation) temporarily reduces due to vascular compression.
However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]
Improvement in Recovery
If you’ve been working out for some time, then you’ve probably
discovered that a rigorous workout session can leave you battling sore
muscles for days.
Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.
Research has shown that practicing static stretches after your workout
session helps to reduce muscle soreness. And while some may argue that
this effect is minimal, the fact still remains that stretching does help
shorten your recovery time.
Stretching allows tissues to be better hydrated after the induced
tension is released, and this encourages reduced inflammation and faster
repair of such tissues.
Other reasons why you really should incorporate stretching into your workout include:
Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.
1. Neck Stretch
While sitting tall or standing, place your right arm gently on the left
side of your head, and place the other arm out to your side. Slowly pull
your head towards your right shoulder until you can feel the stretch on
the left side of your neck. Hold for about 30 seconds before releasing,
and repeat for the opposite side.
Many people tend to hold stress
and tension in their neck and shoulders. If you find this is the case,
this is one of the best static stretches to use for a muscle release in
this area.
2. Chest Stretch
Stand upright, with your fingers interlocked behind your back, near your
buttocks. While keeping your shoulder blades together and your back
straight, push your arms up behind you until you feel the stretch in
your chest. Hold for about 20-30 seconds before releasing.
3. Cross-Body Shoulder Stretch
Stand upright or sit up tall on a chair or mat, and extend one arm out
in front to shoulder height. Grab the extended arm with your other arm,
and pull it towards your chest while keeping the extended arm straight.
Continue the pull until you feel the stretch in your shoulder. Hold for
30 seconds, and repeat for the other arm.
4. Triceps Static Stretch
Lift your arms overhead, with both arms slightly behind your head and
bent at the elbow. Use your right hand to pull your left elbow until you
feel a stretch in your triceps. Hold for about 30 seconds, and repeat
for the other arm.
Many know this stretch from gym class, but it really is one of the best static stretches for the arms.
5. Biceps Stretch
Sit on the floor with your knees bent and feet flat on the floor. With
your fingers pointing away from your body, place your two palms flat on
the floor behind you. While your hands are steadily in place, slowly
slide your butt downward toward your feet until you can feel the stretch
in your biceps, shoulders, and chest. Hold for about 30 seconds before
releasing.
6. Wrist Stretch
While standing up straight or sitting tall, extend your right arm
forward to shoulder height with your fingers pointing toward the
ceiling. Grab your right fingers with your left hand, and pull your
right hand to bend the wrist until you can feel the stretch. Hold this
position for about 30 seconds, and repeat for the opposite arm.
7. Side Stretch
Stand straight with your feet hip-width apart. Take your right arm and
reach over your head towards your left side while bending your side.
Keep bending your side slowly until you can feel a stretch on your right
side. Maintain this position for about 30 seconds, and repeat for the
opposite side.
The muscles down your side body are notoriously difficult to stretch
out. This is one of the best static stretches to try on a consistent
basis to get them loosened up.
8. Abdominal Static Stretch
Lie down on your stomach with your face towards the ground and your
palms facing the floor as though you’re about to do a push up. While
keeping your pelvis firmly on the floor, gently push your upper body up
from the ground. This should make your feel some stretch in your abs.
Maintain this position for about 30 seconds before releasing.
9. Reclined Spinal Twist
Lie down, with your arms extended to the sides and placed on
the floor. While keeping the right leg straight, pull up your left knee
towards your chest, tilt it toward your right side, and then drop it
slowly over your extended right leg.
Keep your shoulder blades flat on the ground, and you should feel the
stretch around your back. Hold for about 30 seconds and repeat for the
opposite side.
10. Figure 4 Stretch
Sit tall on the ground with both knees bent and both feet on the floor.
Lift your right leg and cross it over your left thigh, while your left
knee remains bent. Pull both legs inwards toward your abdomen for a deep
stretch of your glutes. Hold this position for about 30 seconds, and
repeat with the other leg.
11. Knees to Chest
Lie on the ground facing the ceiling, with your knees bent. Hold your
shins, and pull your knees toward your chest. This should make you feel
some stretch in your lower back.
Hold for about 30 seconds before releasing. If you're looking to loosen
up your back muscles, this is one of the static stretches you can do
daily.
12. Hip Flexor Static Stretch
Stand upright in a standard lunge position, and place your two hands on
your hips. Step out on your right foot into mini-lunge position, without
your knee going beyond your right toe. Hold for about 30 seconds and
repeat for the left side.
13. Standing Quad Stretch
Stand tall while maintaining a straight posture. With your left hand,
grab a pole, wall, or anything durable for balance. With your right
hand, grab your right foot and pull up your heels until they touch your
buttocks.
Keep your knees close together while doing this, push your hip forward,
and you should feel the stretch in your quadriceps. Hold this position
for about 30 seconds, and repeat for the other side. This is one of the
best static stretches for the quads.
14. Hamstring Stretch
Sit on the floor with your right leg extended straight in front of you
and your left leg bent. Reach forward with your right hand, and touch
your right toes. This should cause a stretch in your right hamstring.
Hold this position for about 30 seconds, and repeat for the left leg. If
you’re unable to reach your toes, try holding your shin instead, but
seek to go further every time you perform the stretch until you can
touch your toes.
15. Calf Stretch
Sit on the ground and extend your right foot straight in front of you.
Gently pull your right toes backwards with your right hand. This should
cause a noticeable stretch in your calf.
Hold this position for about 30 seconds and repeat for the left leg, if
you’re unable to reach your toes, use a rope or towel to pull your toes
inward.
When Should You Do Static Stretches?
Static stretching is great when done correctly and at the right time.
Over the years, research has shown that static stretching produces best
results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.
This is because static stretches have acool-down effect on each muscle group and are more effective when done after the muscles are already warm.
That doesn't mean you must never ever perform static stretches before
working out, but do it sparingly. Dynamic stretches, which involve more
movement, are generally recommended for warming up as it helps the body
prepare better for the work ahead.
The Bottom Line
Carving out the body of your dreams
isn’t only about lifting weights and running. You need to keep your
body “elastic” if you’re going to make the most of your training, and
that’s the whole point of static stretches.
Starting today, be sure to incorporate these static stretching exercises
into your routine, and in no time, you’ll find yourself recovering
faster and performing better than ever before.
Have you ever wondered why some people seem to attract opportunities, success, love, and abundance so effortlessly?
The secret often begins with their mindset—and that's where manifestation affirmations come in.
You may have seen countless affirmations online and wondered whether repeating a few positive statements can really make a difference in your life. While manifestation affirmations aren't magical shortcuts, they can be powerful tools for reshaping your thoughts, strengthening your beliefs, and helping you focus on the opportunities around you.
The way you talk to yourself matters more than you might realize. Negative thoughts such as “I’m not good enough,” “Success isn’t meant for me,” or “I’ll never achieve my goals” can slowly shape your actions and limit your potential. Over time, these beliefs can prevent you from recognizing opportunities that could lead to growth and success.
Manifestation affirmations work by helping you replace those limiting beliefs with empowering ones. By consistently repeating positive statements, you can train your mind to focus on possibilities instead of obstacles, confidence instead of fear, and abundance instead of lack.
Whether your goal is to attract love, improve your finances, boost your health, or achieve greater success, the right affirmations can help you stay aligned with your intentions and maintain a positive outlook.
In this guide, you'll discover what manifestation affirmations are, how they differ from regular affirmations, and practical tips for making them more effective. Plus, you'll find 150 powerful manifestation affirmations for love, money, success, health, and morning motivation to help you start creating the life you truly desire.
But first, let's explore the difference between manifestation affirmations and regular affirmations.
Manifestation Affirmation Meaning
Manifestation affirmations are positive statements, quotes, and
phrases you say to yourself as if your desired reality is already
happening to attract and make something happen.
For example, instead of saying “I am successful – you’ll say I am making 6 figures, living in my dream home by the beach.”
This type of affirmation is rooted in the law of attraction, where
you repeat positive statements, believing you’ll bring to life your
intentions.
So, how is this different from other positive affirmations?
The Difference Between Manifestation Affirmations and Affirmations
Most people use these affirmations interchangeably, but they’re slightly different.
Regular positive affirmations, such as “I am loved, I am happy, I am
worthy,” are affirmations you say in the present to feel good about
yourself or something else.
They are often ambiguous and not about a particular goal.
On the other hand, manifestation affirmation is a type of affirmation that focuses on the future.
You say these affirmations in the past tense like they’re true, have already happened, or are happening in your life. It’s like placing an order on the universe.
The goal of manifestation affirmation is to attract what you desire
into your life through positive thinking and intentionally working to
achieve those goals.
Majorly, the regular positive statements focus on internal change to improve self-image and mental health.
While manifestation affirmation is for attracting specific external changes, experiences, or achievements.
Below is an example of both affirmations
Regular affirmations:
Regular affirmation: I am confident in my abilities.
Manifestation affirmation: I am celebrating my promotion to Senior Manager, leading a team of 20 and earning a six-figure salary.
Without further ado, here are the best 150 Positive Manifesting Affirmations for attracting your dream life and goals.
150 Powerful Manifestation Affirmations for Manifesting and Attracting Your Desired Reality
These are powerful manifestation affirmations for starting your day,
success, money, self-love, health, and the 369 method affirmations.
Power Manifestation Affirmations for Success
I am aligned with the energy of abundance and prosperity.
My success in my side hustles allows me to live the life I desire.
I am now living my most authentic, empowered, and successful self.
I am debt-free and financially independent.
My new passive income streams generate wealth while I sleep.
I attract and have ideal team members who amplify my success.
I am now operating at my highest potential in all endeavors.
The universe aligns to bring me rapid success.
I attract opportunities for additional income.
Success comes to me in expected and unexpected ways.
I am now living at my highest potential.
I am now manifesting my biggest dreams into reality
I am living my ideal successful life.
My success benefits me and those around me.
My investments rapidly and consistently multiply into hundreds of thousands.
I find fulfillment, joy, and success in my interests.
My success story inspires millions worldwide.
I am now living my most extraordinary, successful life in all areas I desire.
I am living in my ideal home by the beach (put where you desire) in the country.
My creative ideas manifest into successful realities.
I absorb knowledge effortlessly and succeed in my studies.
I deserve successful breaks that bring me to my place of rest.
I am now thriving in my dream job.
I am beginning to let go of limiting beliefs daily.
My future is secure with abundant resources.
Morning Manifestation Affirmations
I am thankful for this new day – I make the most out of it positively.
I am the creator of my reality. I manifest my desires (list them) for today.
I am open to a fresh start today.
I am grateful for the opportunities that today will bring. I embrace them with a positive mindset.
Today aligns itself with my highest good.
I trust that everything is unfolding perfectly for me.
My mind is clear, and my intentions for the day are powerful.
I am achieving all that I set my mind to do today, bringing me closer to my life goals.
I attract supportive and uplifting people into my life.
Today, I choose to find joy, peace, and love in every moment, no matter how tough.
I trust myself and my inner wisdom, and I make decisions that bring me good rewards.
I consistently chase my big goals daily (name the goal).
I am at peace with who I am and where I am going.
I am committed to my personal and professional growth.
Today holds great potential, and I am ready to seize it.
Today, I create my own opportunities.
My body’s doing its best for me, and I’m thankful for the energy it gives me to tackle the day.
I embody the future version of myself who has already achieved my biggest goals.
I’m living true to what matters to me. It feels good.
Good things that fit my skills and interests are coming my way today.
I’m connecting with people who get me and want to see me win.
I eliminate distractions today and approach each task one at a time.
I have food on the table and a roof over my head – that’s awesome, and I’m not taking it for granted.
Only good things happen to me daily.
I am empowered with the right mindset.
Manifestation Affirmations for Money
Every dollar I spend comes back to me in multiple folds.
Wealth and financial prosperity surround me in all areas of life.
My income exceeds my expenses.
My fears about money are gone. I cultivate a healthy money mindset.
My money serves me.
I live in abundance and not lack.
Money flows to me quickly and effortlessly.
I effortlessly create multiple streams of income that allow me to earn six figures monthly.
I am deserving of wealth without guilt or shame.
My wealth and spiritual beliefs co-exist harmoniously in my world.
I am at peace with having more than enough money.
I release the mindset that nothing works for me, as I am living a life of wealth and success.
Money is nothing but a tool that allows me to manifest my dreams. I let go of a mindset to worship money.
My bank account is growing daily in a way that brings me happiness.
I let go of any family or cultural limitations around money.
Money flows to me freely, whether I work or rest.
My fear of success dissolves, allowing wealth to flow freely to me.
I release the belief that money is the root of evil.
I am a money magnet.
I am so lucky that money finds its way to me daily.
I make healthy financial choices that bring me more financial returns.
I am grateful for my ever-increasing financial knowledge.
I am thankful that I have the wealth to live comfortably.
I spend my money wisely.
I release self-doubts. I am at peace with handling large sums of money with fear.
Self Love, Confidence, and Health Manifestation Affirmations
I’m proud of how I care for my mental and physical health.
I accept that my worth isn’t tied to other people’s opinions.
No one has the power to bring me down but me. I let go of negative self-talk from others that’s hurting me.
I love myself deeply, it’s not selfish, and it feels right for me.
I’m nourishing myself with tasty, healthy meals daily.
I’m getting better at setting healthy boundaries with others. It feels good to put myself first sometimes.
I accept compliments instead of brushing them off. I truly deserve them.
My self-esteem grows daily.
I’m getting better at forgiving myself, and I let go of past mistakes.
My body, mind, and spirit are in harmony. I feel balanced and at peace.
I do things that allow my body to perform at its healthiest.
I am committing to my wellness goals.
I excuse myself from situations that affect my mental health.
Handling situations like this is empowering. I commit to taking a step backward if it gets too heated.
I am enough and need no external validation from social media.
I’m falling in love with taking care of myself, mind, body, and soul.
Practicing self-care is good for me, I embrace it wholeheartedly.
I am patient with my self-growth journey.
Old hurts no longer define.
I no longer evaluate my strength by the hurts and challenges I have faced, but by how quickly I recover (this changed my life).
I am a powerful manifestor of the good life.
I release all my fears and doubts about living a healthy life.
My sleep is improving.
I wake up daily feeling refreshed, and ready for a new day.
Life is good to me, the universe aligns to grant me my desires.
Relationship, Love Manifestation Affirmations & For Attracting A Specific Person
I am giving and receiving love in healthy ways.
I attract people who appreciate me for who I am.
I am worthy of a loving, respectful relationship.
I am becoming the kind of partner I want to attract.
I am a kind partner.
I receive kindness daily from others.
I am learning from my past relationships and growing wiser.
I attract a partner that matches my energy and values.
I understand having a healthy relationship is a lot of work. I commit to becoming my best self.
I let go of the need to be right always and seek ways to face challenges with my partner as a unit.
I am beginning to let go of the need to control my love life.
I choose to be emotionally vulnerable and available.
I trust my intuition a love that’s wholesome and healthy will find me when I’m ready for it.
I prioritize setting healthy boundaries in my relationships.
I attract friends who love and support me.
I’m learning to love myself more each day.
I commit to walking away If a relationship doesn’t bring me peace.
I am patient and trust in the timing of my love life.
I am becoming more authentic in my relationships.
I am learning to communicate my needs clearly and kindly.
I meet new people and form new, healthy connections.
I trust that the right person will appreciate me for who I truly am.
I am worthy of a loving relationship that respects my boundaries, and nourishes me.
My relationships bring me happiness and not tears.
I commit to creating a fulfilling life that aligns with my values and attracts like-minded people.
369 Manifestation Affirmations
The 369 affirmation is a method of affirmation by Nikola Tesla, where
you write down what you want to manifest three times in the morning,
six times in the afternoon, and nine times at night.
The idea is that by repeating your desire this way, you’re focusing
your energy and thoughts on it, which supposedly helps make it happen.
I am becoming better at saying “no” when I need to.
My space is becoming more “me” every day.
I’m the kind of person others like to be around.
I’m getting better at letting things go and moving on.
My big ideas aren’t too big – they’re just right.
Speaking up for myself is getting easier.
There’s always something to smile about if I look for it.
I’m on the right path, even if it sometimes seems messy.
People feel good when they’re around me.
Taking time for myself isn’t selfish, it’s necessary.
My mind’s becoming a friendlier place to hang out in.
Done is better than perfect – I make tiny progress daily.
My heart’s big enough for all the love it gets.
I am extending mercy and love to myself and others daily.
Life’s getting more interesting and fun every day.
I am bringing more calm into my world and others.
I am deserving of happiness and fulfillment.
The universe aligns for my good.
I am confident in my skin.
I believe these affirmations work for me.
I am surrounded by great opportunities and I embrace them.
Love lives in my heart.
I am enough now and always.
I attract opportunities that align with my true purpose.
I release the need for perfection and embrace progress.
How Often Should I Repeat My Affirmations?
You may ask – Okay, Faith, how often should I repeat these affirmations for them to work?
Affirmations work by conditioning your mind to believe you can achieve your desired outcome.
With that said, repeating your affirmations daily is Ideal.
What I like to do during my morning routine when journaling is choose
2–3 main manifestation mantras for the day and repeat them in the
morning, randomly in the afternoon, and at night.
The type of affirmation I use for the day depends on the area I am working on at the time.
Additionally, you can use the 369 method by Nikola Tesla, where you
repeat your affirmations 3 times in the morning, 6 times at noon, and 9
times in the evening.
How to Use These Affirmations to Manifest Your Reality?
Wondering how to use these affirmations to manifest your desired
reality? Here are steps to make these affirmations work for you.
1. Use Powerful Affirmations and Believe It Works
One of my favorite things about affirmations is when you consistently say them. These words take a deep root in your mind.
And for affirmations to work for you, you must first believe that you can change your reality using these positive mantras.
First, go through this list and create your list of affirmations that resonate with you.
Consider your emotions, the situation you’re in, your current life stage, and the goals and dreams you want to achieve.
For example, if you desire to manifest a loving relationship and a
partner who prioritizes you, opt for love affirmations that resonate
with your desired reality.
You don’t have to say everything on this list; choose what works for you.
2. Say these Manifestation Affirmations Consistently
Consistently repeating your affirmations can boost your confidence,
shape your thoughts, and condition your mind to believe that you can
manifest your desires and even help ease stress and anxiety.
In the morning, I say my affirmations while looking at my reflection in the mirror.
Additionally, using the 369 affirmation method is a powerful way to say these affirmations consistently.
3. Write Your Affirmations
If you believe something good will happen to you, write it down. Writing your affirmations is called scripting.
With manifestation affirmations, you script like they already happened, or happening to you.
When writing, visualize your desires manifesting, you feel the emotions, and write them as they come to you.
PS: I love to keep a journal for all my affirmations, and this is so easy to incorporate into yourmorning routine.
4. Visualize and Align Your Emotions and Take Action
If you desire a change in an area of your life, affirming it daily
will work on your belief, but you need to take action to bring those
affirmations to reality.
Do you desire a car? Saying the universe will bring me a car, will not move a car from a dealer’s shop to your house.
However, affirming what you want will reinforce your mindset that you
can achieve this. Next, set goals and put in the work to achieve your
desires.
So take a moment to write your desires, and set goals for them. Use a vision board to visualize your affirmations.
That way, you’re not wishing but aligning yourself, thought patterns,
and emotions while taking necessary actions to manifest your desires.
Upper-body workouts are essential for building strength, improving posture, and creating a balanced physique. From classic bench presses to powerful barbell rows, the right exercises can help you gain muscle, boost endurance, and enhance overall performance in and out of the gym.
Whether you’re a beginner starting your fitness journey or an experienced lifter looking to upgrade your routine, choosing the best upper body exercises can make a huge difference in your results. That’s why we’ve put together this expert-backed list of the 12 best upper body exercises to help you build strength, increase muscle definition, and create effective grab-and-go workout routines for your next training session.
What You Need for the Upper Body Workout
Some
of these exercises are moves you can perform at home with little to no
equipment. However, your upper body consists of many different muscles,
and you can’t hit them all with pull-ups and push-ups.
If you want to use the exercises in this list, you’ll probably need access to a commercial gym (or a very well-furnished home gym). The main pieces of equipment you should have are:
Barbell
Weight Plates
Dumbbells
Adjustable Weight Bench
Adjustable Cable Station
Squat or Power Rack
1. Overhead Press
Equipment Needed
Squat or power rack, barbell, weight plates, wrist wraps (optional)
Muscles Worked
Shoulders, triceps
Sets & Reps
3-4 x 5-8
The strict press is one of the best shoulder exercises.
We like it for its simplicity and functionality. If you can properly
push a barbell over your head, you can do almost any other shoulder
movement out there.
“Upper body strength movements, such as the
bench press and overhead press, are essential for developing the
pectoral, deltoid, and triceps muscles, contributing to overall upper
body mass and power,” says BarBend Expert Gianna Masi.
You can use dumbbells, kettlebells,
or a barbell for the strict press. Lifting a barbell does require more
shoulder mobility, so if that’s something you’re lacking, start with
dumbbells.
How To Do It
Set
a barbell in the rack at shoulder height. With your hands
shoulder-width apart, grab the bar from underneath, letting it sit in
your palms, and set it at the top of your chest.
Tighten your core and push your chest out to create a strong base.
Using only your upper body, move your chin out of the way and push the bar up in a straight line.
Lock your elbows out at the top of the lift and slowly lower back to the starting position.
Modifications
Make It Easier:
Try an incline press instead. For some people, a direct overhead press
requires mobility their shoulders may not have, but you can derive most
of (if not all) the same benefits from an incline press as an overhead
press.
Make It Harder: Try a push press.
This is essentially an overhead press with a leg drive. This allows
slightly more weight while utilizing the coordination of the legs and
core muscles to drive up into the bar..
Coach’s Tip: Warm up your rotator cuffs extensively before performing this lift.
The bench press and all its variations (incline, decline, close-grip, with dumbbells, or the floor press)
is a movement that targets the chest, triceps, and shoulders. It is one
of the best movements to build horizontal pressing strength.
Like most barbell exercises,
it allows you to use a greater load than you could muster with
kettlebells or dumbbells. Powerlifters should train the bench press
routinely since it’s one of the three competition lifts alongside the
squat and deadlift.
How To Do It
Lie flat on your back on a bench and get your eyes directly underneath the barbell.
Grip
the bar with your hands wider than shoulder-width apart. Bring your
feet closer to your glutes, push your feet back, and unrack the bar so
that it’s over your chest.
Lower the bar slowly to your chest as you breathe in and push your feet back.
Arch your back slightly to push the barbell up until lockout.
Modifications
Make It Easier: Try the floor press to limit your range of motion and add more stability.
Make It Harder: Pause with the bar on your chest for two seconds on every rep.
Coach’s Tip:
“Think about driving your body away from the bar and into the bench
instead of reaching your arms up. This will help use the bench’s
stability and keep you locked in throughout the movement,” Masi
recommends.
3. Bent-Over Barbell Row
Equipment Needed
Barbell, weight plates, lifting straps (optional), lifting belt (optional)
Muscles Worked
Lats, traps, lower back, biceps, core
Sets & Reps
3 x 6-12
The
bent-over row is a popular exercise since it strengthens and increases
mass in the upper back and lats. It allows you to use the most weight
relative to other rowing variations. Lifting heavier weights regularly with good form equals more muscle.
Because you’re in a hip hinge position, the bent-over row is the best lower back exercise
that trains the lower back isometrically. A stronger lower back will
help you brace and maintain a rigid torso when deadlifting and
squatting.
Place a loaded barbell on the floor and stand with your feet slightly more than hip-width apart.
Hinge
down to the barbell and grab the barbell with a shoulder-width grip.
Then, bring the barbell up to knee level with the back straight and
torso bent at 45 degrees.
Pull the barbell between your navel and sternum.
Pause, then slowly lower the barbell back down and repeat.
Modifications
Make It Easier: Lifting straps will allow you to practice your form without worrying about the bar slipping out of your hands.
Make It Harder: Try pausing with the bar in contact with your stomach at the end of each rep.
Coach’s Tip:
If you feel like you need to compromise your back position to gain
momentum to start your set, you’re lifting too heavy. Lower the weight.
4. Weighted Dip
Equipment Needed
Parallel bars, wrist wraps (optional), dip belt (optional)
Muscles Worked
Triceps, chest, shoulders
Sets & Reps
3 x 8-12
Weighted
dips allow you to simultaneously work your chest and triceps depending
on the positioning of your body. Compared to most triceps exercises, the range of motion you achieve doing dips is longer, so it’s generally considered one of the best triceps exercises.
Suppose
you can’t do weighted dips yet — no problem. Use your body weight until
you build up your strength and endurance. Once you’re ready, add weight
in small increments using a dipping belt.
How To Do It
Either use a weight belt, or weighted vest, or hold a dumbbell between the legs for resistance.
Squeeze the bars with each hand and lower yourself down until your elbows break 90 degrees.
Still squeezing the bars, drive yourself upwards while maintaining a slight forward lean.
When approaching lockout, flex the back of your triceps, pause for a second, and slowly lower down and repeat.
Coach’s Tip: To target your chest more specifically, lean your torso forward.
5. Chin-Up
Equipment Needed
Pull-up bar, dip belt (optional)
Muscles Worked
Lats, biceps, upper back
Sets & Reps
3-4 x 10+
The chin-up requires a lot of prerequisite strength, stability, and mobility
— but perhaps less so than the pull-up. In this way, the chin-up may be
more accessible to beginners. If you’re still new to the movement, use resistance bands to assist you.
And
if you’ve already mastered the chin-up, keeping them actively in your
repertoire will help ensure continued back and biceps strength. You can
even add pauses at various spots in your range of motion to increase
time under tension and kickstart even more muscle growth.
Variations To Try: Single-arm, band-assisted, or kipping
How To Do It
Grab hold of a pull-up bar with your palms facing you, a little closer than shoulder-width apart.
Hang from the bar until you’re stable. Initiating the pull with your back, drive your elbows down toward your back packets.
Pull yourself up until your chin clears the bar. Lower with control and repeat for reps.
Modifications
Make It Easier: Do band-assisted or machine-assisted chin-ups if you can’t string together multiple unassisted reps.
Make It Harder: Add weight by holding a dumbbell between your ankles or wearing a dip belt with plates attached.
Coach’s Tip: Keep your core engaged and in a hollow
hold position. This will ensure that your whole body is working and that
the move is as efficient as possible.
6. Push-Up
Equipment Needed
Exercise mat (optional)
Muscles Worked
Chest, shoulders, triceps
Sets & Reps
2-3 x 10-20
Ah, the push-up. It’s one of the best chest exercises,
yet so many people struggle with push-ups or discard them altogether.
But when done with good form and a full range of motion, this compound
exercise activates multiple muscles in your upper body, such as your
chest, shoulders, triceps, and abdominals.
Push-ups are a quick and effective way to build strength and require nothing but your body weight. (Though, you can add a weight vest or weight plate to make the movement more challenging.)
How To Do It
Start in a plank position with your hands stacked underneath your shoulders, your back flat, and your core tight.
Maintaining a
straight line from your head to your heels, slowly lower your body to
the floor by bending your elbows. Go as close to the ground as you can
without losing tension.
Press the floor away from your hands while maintaining a tight core to avoid dipping hips. Finish in the position you started in.
Modifications
Make It Easier: You can do push-ups on your knees or perform incline push-ups to make the movement easier.
Make It Harder: Try decline push-ups or bring your hands into a diamond position.
Coach’s Tip:
If your chest or stomach prevents you from reaching a full range of
motion, you can place your hands on low steps, dumbbells, or push-up bars to give your body the room you need.
7. Lat Pulldown
Equipment Needed
Lat pulldown station, lifting straps (optional)
Muscles Worked
Lats, upper back, biceps
Sets & Reps
2-3 x 10-15
If
you’re looking to target the largest muscle in your back, we suggest
the lat pulldown. This exercise allows for heavier weights and more reps
because your body will generally be stabilized by the machine, making
it one of the best upper body pull exercises you can do.
Variations To Try: Close-grip, single-arm
How To Do It
Sit straddling the bench facing the lat pulldown machine, or tuck your thighs underneath the pad if you have access to one.
Pull
your shoulders away from your ears and use your back to pull the bar
down to your upper chest. A slight lean back is okay if needed.
Slowly extend the arms to your starting position.
Coach’s Tip: Vary your grip using different handles or grip widths of the lat pulldown bar to alter the exercise angle.
8. Inverted Row
Equipment Needed
Barbell, squat rack, or stable horizontal bar
Muscles Worked
Lats, biceps, upper back, core, glutes
Sets & Reps
2-3 x 10+
Secret’s
out; we adore the lat pulldown. This exercise does not get as much
recognition as it should — mainly because it’s seen as a “Pull-Up Lite” —
but it can benefit anyone from beginners to experienced athletes if you
know how to use it.
Although underrated, there are plenty of benefits to the inverted row — it’s scalable, can be done almost anywhere, and taxes the back muscles without loading the lower back.
Get under the bar and grip it slightly wider shoulder-width apart with your palms facing away from your head.
Extend your arms and extend your legs, so your body is in a straight line from your head to your heels.
Keeping
that straight line, pull your body up to the bar until your chest
reaches it, then slowly lower back to your starting position.
Modifications
Make It Easier: Set the bar up a bit higher so your body is at a steeper incline.
Make It Harder: Balance a weight plate across your lap to add resistance.
Coach’s Tip: Think about pulling the bar toward your body, not yanking yourself up to the bar.
9. Overhead Triceps Extension
Equipment Needed
Adjustable cable station, attachment of choice
Muscles Worked
Triceps
Sets & Reps
2 x 12-15
If
you want bigger arms, we have a pro tip — the triceps make up roughly
two-thirds of your upper arm compared to your biceps. They steal the gun
show more than you think.
“Placing
the triceps overhead will put them into a fully stretched position,
which will help maximize stimulating strength and hypertrophy even
further then a traditional tricep extension,” Masi says. “Plus, this
will be a great stretch on the shoulder joint, assisting with the
overhead position.”
Variations To Try: Single-arm, underhand
How To Do It
Place a dumbbell in a diamond grip (make a diamond with your hands and place the bottom of the weight plate in between) and hold it overhead with your arms fully extended.
Tighten
your core, relax your shoulders, and keep your elbows tight to your
head as you begin to bend your arms. Stop bending when your arms have
made a 90-degree angle.
Press back up to your starting position.
Modifications
Make It Easier: Most people tend to find a single-hand rope attachment more comfortable to use than a straight or cambered bar.
Make It Harder: Try pausing in the stretched position on each repetition.
Coach’s Tip: You can perform this exercise seated or standing. Either way, keep your core steady.
10. Landmine Press
Equipment Needed
Landmine attachment, barbell, weight plates
Muscles Worked
Triceps, shoulders, core
Sets & Reps
2 x 12-15
The landmine press
is less intense than the standard shoulder press or overhead press
since it does not require as much shoulder flexion (due to the angled
pressing path).
However, that doesn’t make this exercise any easier, and it’s a great way to target your upper body without lifting too heavy.
How To Do It
Set up a barbell in a landmine base
or, if you don’t have one, the corner of a wall. If performing the
movement with one arm, grab the barbell at the top with one hand and
hold it on the side you’re pressing from. If performing the move with
both hands, grip the barbell and hold it in the middle of your chest.
Press the barbell straight forward until your arm(s) are fully extended.
Slowly lower the bar back to your starting position.
Modifications
Make It Easier: You can do this move in a full or half-kneeling position instead of standing up.
Make It Harder: Try this exercise with a narrow staggered stance to challenge your balance.
Coach’s Tip: Adjust your foot position as needed until you find the proper angle where you feel your entire shoulder girdle engaging.
11. Farmer’s Carry
Equipment Needed
Dumbbells, kettlebells, or trap bar frame
Muscles Worked
Traps, upper back, lower back, core
Sets & Reps
2 x 30 seconds
Heavy
carries are a great way to build a bigger and more durable upper body.
Gripping a heavy object taxes the muscles in the upper back, traps, and
forearms, making this upper-body exercise with dumbbells a
strength-boosting move that also bolsters your endurance.
“Make
sure to actually load these! Most people in the gym are using grocery
bag type loads. We are trying to push well past that with these,” Masi
notes. “Legendary strength and conditioning coach Dan John has certain
standards for these — half your body weight in each hand for 20-40
meters. If you’re really a beast he says you should be able to do that
same distance with bodyweight in each hand.”
How To Do It
Grab a pair of heavy dumbbells from the rack, grip them tightly, and stand tall by keeping your shoulders down and chest up.
Walk
slowly and deliberately in a straight line, placing one foot in front
of the other for the required distance, and then set the weight down
carefully.
Coach’s Tip: Keep your shoulders back and down throughout the exercise to maintain back engagement.
12. Bicep Curls
Equipment Needed
Dumbbells or barbell
Muscles Worked
Biceps
Sets & Reps
3 x 8-12
We
love biceps just as much as you do — this isolation exercise is,
basically, the only way to zero in on your biceps without involving
other supporting muscles, making it one of the best biceps exercises.
There are dozens of biceps curl variations out there, and they all
accomplish mostly the same thing. If you’re new to curls, we think bicep
curls are a phenomenal upper body exercise with dumbbells.
Stand upright while holding a dumbbell in each hand.
Rotate your arms so your palms are pointed forward.
Without moving your upper arms, bend at the elbows and curl the weights up until your forearm is at least parallel to the floor.
Coach’s Tip: Take care to avoid swaying from side to
side as you curl. If you’re using a barbell, limit any swaying or
thrusting from your hips.
5 Upper Body Workouts to Incorporate
The
best upper body workouts are the ones that integrate push and pull
movements to keep your body balanced in terms of both strength and
muscle growth. Here are some of the upper body workouts you can
incorporate into your overall program, depending on your specific fitness goals and aspects of your identity.
Upper Body Warm-Up
All
good workouts start with an appropriate warm-up. Even the best upper
body workout out there may not go according to plan if you don’t prepare
properly. For most people, the shoulders require a bit of attention and
priming before you dive into heavy lifting. Try this shoulder-focused
warm-up routine:
Cardio: Do 5 to 10 minutes on the treadmill, elliptical, bicycle, or stair stepper to get your heart rate up.
Shoulder Dislocations:
Grab a PVC pipe or dowel and hold it overhead with a wide grip, then
slowly swing the object forward and backward in an arc around your
torso.
Face Pulls: Grab a cable station or
resistance band and perform 15-20 face pulls, driving your elbows high
and behind your torso to engage your upper back.
Scapular Push-Ups:
Assume a push-up position, but instead of bending your elbows, lift and
lower your torso a few inches by pushing solely with your shoulders and
allowing them to move.
Upper Body Workout for Muscle Growth
Building
muscle is all about using the tools at your disposal — we mean your
exercises of choice — to create as much muscle fatigue and strain as
possible. To that end, we’re prioritizing exercises that have simple,
stable techniques. We also want to target all major muscle groups in
your upper body as efficiently as possible.
Bench Press: 4 x 8
Barbell Row: 3 x 10
Lat Pulldown: 2 x 12
Overhead Triceps Extension: 2 x 15
Lateral Raise: 2 x 15
Upper Body Workout for Strength
To
get strong, you need to focus on performing fewer reps with more
weight, one exercise at a time. This low-rep, heavy-weight style of
training forces muscles to exert maximal force, recruiting the more
explosive type II muscle fibers needed to lift heavier weights.
Perform
this workout once per week. Be sure to get a lot of rest between
sessions — this is a taxing training session. Perform all the sets for
each movement before moving onto the next exercise. Also, do not cut
your rest time short. Rest three to five minutes between sets for most
of these.
Bench Press: 3 x 5
Barbell Row: 3 x 8
Chin-Up: 2 x AMRAP
Farmer’s Carry: 4 x 20 paces
Upper Body Workout for Men
People
of all genders can follow the same workout routines. That said, cis men
may have a higher ratio of Type-II, fast-twitch muscle fibers. (1) To play to your strengths and beef up your pecs, shoulders, and arms in the process, give this one a go:
Women can perform the same strength training
workouts as anyone else. That said, some studies have shown that female
athletes respond slightly better to higher-repetition training. (2) We can modify a standard upper body workout to emphasize those advantages. Here’s an example:
Barbell Row: 3 x 12-15
Lat Pulldown: 2 x 20
Push-Up: 3 x AMRAP
Overhead Triceps Extension: 2 x 15
Biceps Curl: 2 x 15
Bodyweight Upper Body Workout
You don’t need weights to see results (though owning dumbbells, kettlebells, weight plates, a weight bench,
and a barbell doesn’t hurt). Your body weight is a useful tool for
combating gravity to produce muscle- and strength-building tension.
Workouts without weights are also inherently more joint-friendly since
there’s no external load pressing down on your spine, knees, and/or
elbows.
Chin-Up: 3 x 10-12
Weighted Dip or Dip: 3 x 10-12
Inverted Row: 2 x 15
Push-Up: 2 x AMRAP
Benefits of Training Your Upper Body
Aside
from getting the V-taper, there are plenty of benefits to training your
upper body. When you are pushing, pulling, or hinging with weights or
just your body weight, exercises help you perform tasks in your daily
life. They improve mobility and flexibility, which can help to reduce your risk of injury.
Reduced Risk of Injury
With
a stronger upper body comes more stability. Every day you are most
likely pushing and pulling moderate to heavy objects, whether opening a
door or moving furniture. Maintaining muscle mass is especially important as you age because you lose muscle as you get older.
Research suggests that muscle mass decreases about three to eight
percent per decade after you pass 30 years old, so it’s important to
continue to load your muscles. (3)
Improve Other Areas of Training
A strong upper body is not only important for better shoulder presses but is also beneficial in other areas such as squats or deadlifts. Pulling a heavy barbell when deadlifting activates your biceps and back muscles.
The
stronger these muscles, the more weight you can lift. When squatting,
the core muscles are engaged, and the stronger these are, the more you
can lift properly, and manage the risk of injury.
Build a Strong Upper Body
It’s
not just about developing other areas of your training life. By
developing a strong, powerful upper body, you’ll be able to become more
competitive at any strength sport. Whether you’re trying to develop an X-frame
for your next bodybuilding show or boost your Total in weightlifting,
you’ll need to train your upper body extensively to make it happen.
Muscles of the Upper Body
Below are some of the larger muscle groups of the upper body targeted and trained by these upper body mass-building exercises.
Credit: Valeriy Lebedev / Shutterstock
Latissimus Dorsi (Back)
The
latissimus dorsi, also known as the lats, is a large muscle group that
runs across the entire posterior of the torso. The back is the key to
lifting heavier, gaining size, and improving performance.
Along with the chest muscles, these muscles help posture and spine stability.
Pectorals (Chest)
The
pectoral muscles (pectoralis major and minor) are developed by most
horizontal pressing movements like the bench press (and the wide array
of variations), push-ups, and dips.
It’s important to keep these muscles strong because it helps with
overall upper body strength and, along with the back muscles, helps
prevent bad posture.
Deltoids (Shoulders)
The
shoulder area comprises the deltoids and posterior shoulder
complex/stabilizers (trapezius, scapular shoulder blades, and
rhomboids). Vertical pressing movements like push presses and shoulder press variations are great movements for shoulder hypertrophy.
Triceps
The triceps are a
smaller muscle group than the back and chest and serve an important role
in aiding in pressing movements. They are also more responsible for arm
mass.
Biceps
The biceps run
along the anterior part of the arm and are responsible for elbow flexion
and aiding in pulling movements like rows, pull-ups, carries, and
deadlifts.
More Upper Body Training Tips
Now
that you have a handle on the best upper body exercises to strengthen
your chest, triceps, shoulders, back, and biceps, you can also check out
these other helpful training articles for strength, power, and fitness
athletes.
Your
upper body is a collection of many different muscles that work
together. As such, you’re likely to experience a lot of fatigue if you
try to train your upper body too often. Aim for two upper body workouts
per week.
What is the best upper body workout routine?
A
well-designed upper body workout will contain both “push” and “pull”
exercises, and also incorporate a variety of different equipment to
challenge your body in unique ways.
References
Oranchuk DJ, Storey AG,
Nelson AR, Cronin JB. Isometric training and long-term adaptations:
Effects of muscle length, intensity, and intent: A systematic review.
Scand J Med Sci Sports. 2019 Apr;29(4):484-503.
Nuckols, G. (2023a, July 31). Sex differences in training and metabolism. Stronger by Science.
Lower back pain, also known as lumbago or spondylosis, is one of the most common health problems affecting adults today. Many people believe that complete rest is the best way to recover, but staying active is often more effective for reducing discomfort and improving mobility. Gentle movement and targeted exercises can help strengthen the muscles that support the spine, improve flexibility, and ease tension in the lower back. Fortunately, there are several effective exercises for lower back pain that can help relieve symptoms naturally. The best exercises for you will depend on your fitness level, physical condition, and personal preferences.
Take a look at the best exercises for that annoying back pain
Keep in mind that you may experience slight discomfort when you start
doing your exercises. However, this pain will ease once you start
exercising and when your muscles become stronger.
Partial stomach crunches are a popular type of exercise that helps to
strengthen your lower back and its stomach muscles. If you suffer from
spondylosis, then this is the perfect exercise for you. To perform this
exercise, you must first lie on your back and then after crossing your
arms around your chest, and with stomach muscles kept tight, you should
raise your shoulders up. While doing this, remember to breathe out and
hold the position for a second after which you can slowly lower your
body down. Between eight and twelve reps will do wonders for your lower
back pain.
Stretching the hamstrings helps to provide relief to your legs, where
the muscles supporting your lower back are located. To do this
exercise, you must start by lying on your back with one of your knees
bent. Now, place a towel under the ball of your foot on the leg that is
not bent. Pull on the towel and also straighten your knee. Hold this
position for between fifteen and thirty seconds and do this for each leg
for between twice and four times.
Sitting against the wall is a perfect way of easing lower back pain.
To perform these exercises, you need to first stand against the wall and
then slowly and carefully, you need to lean towards the wall until your
back is resting flat on the wall. Now, slide your body down until your
knees are bent over so slightly. Keep pressing your back against the
wall and hold this position while counting up to ten. Now, slide your
body back up the wall and repeat this exercise for between eight and
twelve times.
The press-up back extension exercise is also designed to ease lower
back pain. Start by lying on your stomach and put your hands just below
the shoulders. Next, push down on the hands. This will cause your
shoulders to lift up from the floor. Position your elbows so that they
are directly under your shoulders. Hold this position for a few seconds.
The bird dog exercise
Image: Jutta Klee
Finally, you may want to perform the bird dog exercise as it is very
good at easing lower back pain. Start by getting on your hands and
knees. Ensure that your abdominal muscles are tight and then use one leg
to lift and extend it while also ensuring your hips are level. Hold
this position for five seconds and do the same with the other leg.
Repeat this exercise for each leg for between eight and twelve times.
Some don’ts
Other than these exercises, also make sure you avoid leg lifts and be
sure not to attempt any sit-ups. Last but not least, be very careful
about choosing a weight lift regimen, which when done the right way,
will melt the pain and also strengthen your lower back.
