Best Advanced Upper Body Workouts With Garage Gym

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Incline Bench Press is a variation of the standard bench press that targets your chest while focusing more on the shoulders and upper chest. It's great for building strength in these areas.

How to do it

1. Lie back on an incline bench (45-60 degrees), keeping your shoulder blades squeezed together and feet flat on the floor.
2. Grip the barbell just outside shoulder-width and lift it above your shoulders with your arms extended.
3. Brace your core, lower the barbell to your upper chest by flexing your elbows at a 45-degree angle, then gently touch your chest.
4. Exhale and push the barbell back to the starting position.

The Dumbbell Bench Press is a great exercise for beginners that targets the chest, triceps, and shoulders. Using dumbbells helps improve stability and ensures both sides of the body work equally without compensating for weaknesses.

How to do it

1. Lie back on a bench, squeezing your shoulder blades together.
2. Place your feet flat on the ground, under your knees.
3. Hold the dumbbells outside shoulder-width apart, above your chest.
4. Keep your elbows at a 45-degree angle and engage your core.
5. Extend your arms fully and then lower the dumbbells back to starting position.

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.

How to do it

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend your knees slightly and hinge forward at the hips until your torso is at a 90-degree angle.
3. Keep your elbows bent and raise the dumbbells out to the sides until they reach shoulder height.
4. Squeeze your shoulder blades together at the top of the lift and then lower the dumbbells back down slowly.

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

Pull Ups are a challenging exercise that strengthens your back, shoulders, and biceps using just your body weight. Beginners can modify this exercise with assistance or weights for a more manageable workout.

How to do it

1. Grip the pull-up bar with your palms facing away from you.
2. Engage your core by taking a deep breath and tightening your stomach muscles.
3. Pull your chest up towards the bar by bending your elbows and keeping them close to your body.
4. Lower yourself back down to the starting position.

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.

How to do it

1. Hold onto the dip bars with straight arms and slightly bent elbows.
2. Suspended above the ground, brace your core and keep your back straight.
3. Lean your body forward slightly and pull your elbows down to lower yourself.
4. Keep your elbows close to your sides until they reach a 90-degree angle.
5. Push back up to straighten your arms and return to the starting position.

The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.

How to do it

1. Stand upright and hold a dumbbell in each hand at your sides, palms facing you.
2. Engage your core by breathing deeply and tightening your abdominal muscles.
3. Flex your elbows to lift one dumbbell up towards your shoulder while keeping your elbow close to your side.
4. As you lift, rotate your wrist so your palm faces your shoulder at the top of the curl.
5. Lower the dumbbell back to the starting position by rotating your wrist back to palms-facing position.
6. Once the first dumbbell is down, repeat the process with the other arm.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.

How to do it

1. Stand up straight and hold the EZ-Bar with both hands, palms facing away from you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Curl the bar by bending your elbows, raising it to shoulder height while keeping your elbows close to your body.
4. Lower the bar back to the starting position and exhale.

Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.

How to do it

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing inward and arms at your sides.
3. Engage your core by tightening your stomach muscles.
4. Curl one dumbbell up to shoulder height while keeping your elbow close to your side.
5. Lower the dumbbell back down to the starting position.
6. Switch arms and repeat the movement.

Skullcrushers are a triceps exercise performed while lying on a bench. This movement focuses on isolating the triceps and can be done with an EZ-Bar for better grip and stability.

How to do it

1. Lie back on a bench, keeping your shoulder blades squeezed and your heels flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks at all times.
3. Hold the EZ-Bar above your shoulders with hands shoulder-width apart.
4. Keep your upper arms still and bend your elbows to lower the bar just above your forehead.
5. Exhale as you extend your arms to lift the bar back to the starting position.