7 upper-body exercises to build lasting strength

If your upper-body workouts start and finish with just a few presses and curls, you’re leaving serious gains on the table.

It’s time to train like you mean it. Real strength comes from training smart – hitting every muscle group with purpose and building a body that performs just as good as it looks.

And your upper-body won’t thrive with just one muscle doing the work – it’s about everything working together. Your chest, back, shoulders and arms each play a role in powering your lifts, carrying heavy loads and keeping you moving well.

If you’re looking to make serious strength gains, you’ll need a solid upper-body workout routine, with a mix of compound lifts and isolation work. Together, they target every muscle group from every angle, helping you build lasting strength. No wasted time and no missed muscles.

Let’s get started.

Get to know your upper-body muscles

Before learning how to build upper-body strength, you need to know what muscle groups you're actually training. Here’s a breakdown of the key upper-body muscle groups and what they do.

Chest (pectorals)
Your pecs are your primary power source for push movements like bench presses and push-ups.

Back
Essential for driving most pulling movements, your back is made up of several key muscle groups.

• Lats: Your lats are key for generating power in many pulling movements.
• Traps: Running from your neck to mid-back, your traps stabilize and support your shoulders.
• Rhomboids: These pull your shoulders back and are essential for shoulder blade mobility and stability.
• Erector spinae: A group of muscles running along the spine that straighten and rotate your back.

Shoulders (deltoids)
Made up of three parts – front, side and rear – your delts are responsible for every overhead lift and arm rotation.

Arms (biceps, triceps, forearms)
Your biceps, triceps and forearms are key for pulling, pushing and gripping, helping you complete each rep with control and intent.

When each of these muscle groups is trained evenly, you’ll move better, lift more and build strength that shows up in and out of the gym.

How an upper-body strength workout supports your everyday life

Upper-body exercises help you stay strong as you age, improve posture, reduce injury risk and build mobility where it matters.

Strengthening your upper body can also sharpen your athletic performance – from better rotation and control to stronger running form – and give you confidence in how your body moves and feels every day.

Strength training has many bonuses too. It can fire up your metabolism, boost your brainpower and improve your sleep, among many other benefits.

How to build upper-body strength the right way

There’s no such thing as the “best upper-body workout”. Some go hard with dedicated upper-body days, taking extra rest between sessions. Others prefer full-body sessions with a little more frequency.

The best approach is to find the training style that suits you best.

Can’t decide which is for you? We’ve broken it down here.

Full-body approach: This training style works your entire body with no muscles left behind. This approach is great when you’re looking to build a balanced body by training all major muscle groups at once. It’s also the go-to option for anyone with a busy schedule.

Try it now with Centr Unlimited – the ultimate 6-week, no-equipment workout program.

Split routines: If you’re training at an intermediate or advanced level and ready to level up your gains, a split routine might be just the ticket. This approach allows you to train one muscle group (e.g. back) while letting another group rest (e.g. chest) – but you’ll need 4+ training days a week for the best results.

Put a pro split into action with our muscle-building program Centr Power, designed by Chris Hemsworth and his trainer Luke Zocchi.

The goal is to build a training routine that suits your ability level, goals and lifestyle. And remember: stay consistent, train with intent and give your muscles time to recover.

7 exercises for the ultimate upper-body strength workout

These upper-body strength exercises are your recipe for serious muscle gains. Add them to your weekly workout routine, train hard and watch your strength grow.

1. Barbell Bench press
There’s a reason the bench press is iconic – this compound move primarily works your pectorals, with a secondary emphasis on your anterior delts and triceps.

How to do it:

1. Lay back on the bench, with knees bent and feet on the floor.

2. Grip the bar – your bench press hand position should be slightly wider than shoulder-width apart.

3. De-rack the bar so you are holding it with your arms straight above your chest.

4. Press your shoulder blades back into the bench, then lower your elbows down at a 45-degree angle to your body – controlling the bar all the way down – until the bar just lightly touches your chest.

5. Press the bar back up until you lock your arms out straight, then repeat.

2. Barbell military press
The military press mainly focuses on building shoulder strength and muscle. And because this move is completed standing, your core will be constantly activated to help stabilize your spine.

How to do it:

1. Adjust the barbell rack to just below shoulder height – this is important!

2. After loading the desired weight onto the bar, stand with your feet shoulder-width apart.

3. Grip the bar with your hands just wider than shoulder-width. Use an overhand grip (palms facing downwards).

4. Step underneath the bar and de-rack it, keeping your spine neutral. This is your starting position.

5. Take a step back, inhale and press the bar overhead until you lock your arms out straight.

6. Exhale once your arms lock out, then reverse the movement with control, back to your chest and repeat.

3. Dumbbell front raise
Round out your shoulder work by hitting your front delts.

How to do it:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip (palms facing down).

2. With your elbows slightly bent, raise the dumbbells up with control to shoulder height. Avoid swinging to maximize your front delts’ activation.

3. Pause at the top of the movement, then lower the dumbbells with control.

4. Return to the starting position and repeat.

4. Dumbbell skull crushers
This move will work all three tricep heads, hard. Make sure your shoulders are locked in during each rep so your triceps are doing the heavy lifting.

How to do it:

1. Lie down on a bench or on a mat with a dumbbell in each hand, palms facing inward.

2. Bend your elbows and slowly lower the dumbbells towards your head – one on each side of your head is also fine.

3. Drive the dumbbells back to the starting position by extending your elbows, squeezing your triceps at the top of the move. Ensure your upper arms are stationary.

4. Repeat the motion – you can choose to do this exercise with both arms at once, or one at a time.

5. Dumbbell bicep curl
Do you really have an upper-body workout routine if you aren’t training your biceps? When it comes to isolated arm exercises, it doesn’t get much better than the classic bicep curl.

How to do it:

1. Sit on a chair, holding dumbbells by your side.

2. Without swinging your arm, squeeze your bicep and raise the weight toward your front shoulder.

3. Slowly lower the weight back down to the starting position and repeat.

6. Pull-ups
Pull-ups are another great compound move for building strength in your lats, rhomboids, traps, shoulders and biceps.

How to do it:

1. Hang from a pull-up bar with palms facing away and hands shoulder-width apart.

2. Pull your chest toward the bar, leading with your elbows.

3. Lower back to the starting position in a controlled manner and repeat.

7. Dumbbell bent-over row
This move targets your middle back – your rhomboids and latissimus dorsi – plus your biceps.

How to do it:

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing inward.

2. Bend at the knees slightly, then tip forward at the hips, letting the dumbbells hang toward your feet.

3. Keeping your back flat and elbows close to your body, pull the dumbbells up towards your chest.

4. Raise your elbows as high as they can go above your back – then lower the weights back down again slowly and with control.

How to level up your upper-body workouts

Is your upper-body workout routine feeling flat? Fire it up with these strategies to build strength, fix imbalances and keep the results coming:

• Aim for progressive overload: Lifting the same weight for the same number of reps won’t cut it after a while. Aim to lift heavier, add reps and sets, or slow your lifting tempo down to keep challenging your muscles.
• Chase the pump with supersets: Stack moves that target different areas – like overhead presses and rows – to double your workout efficiency and get a serious pump at the same time.
• Don’t forget unilateral work: Single-arm dumbbell moves like the bicep curl and skullcrushers can help to address any muscular imbalances for more even strength gains.
• Focus more on compound lifts: Bench presses, rows, pull-ups and the military press are heavy hitters for serious gains and should be a mainstay in your upper-body strength workouts.
• More isn’t always better: Don’t just throw the weight around – focus on the mind-muscle connection, train with intent and make each rep a quality one.

Your upper-body workout FAQs

You’ve got questions? We’ve got answers.

How do I build the perfect upper-body workout routine?
First, decide on what workout approach suits you best: either a full-body routine or a split. Once you’ve got a plan of attack, make sure you include a healthy mix of compound moves and isolation work, then hit each major muscle group at least once weekly.

Prefer to follow an expertly crafted workout program instead? We can help you find the right Centr program.

Is 20 minutes enough for an upper-body strength workout?
Absolutely – if you train smart. Add big compound lifts, shorten your rest time and include supersets to make every minute count.

How many reps do I need in each set to build muscle?
Aim for 6-12 reps per set reps to build muscle – your weight selection and effort should be based on this. This provides enough resistance to challenge your muscles and stimulate growth.

Can I train my upper-body every day?
Consecutive upper-body training isn’t the best idea. Remember, your muscles grow during rest and recovery, not during training. Give your body sufficient time to rest – at least 48 hours between each muscle group.

Do I need to train to failure in each set?
This can be a good idea if you’re an experienced lifter. Training to failure – commonly used in drop sets – is a strength training technique that can help maximize muscle growth.

While drop sets can be effective, take extra care in maintaining good form when your muscles are fatigued to avoid injuries.

What equipment do I need to train at home?
A set of dumbbells and resistance bands can go a long way – these can be substituted for barbells or heavier equipment you’ll usually find in a gym.

Want more on strength training?

• What is a superset & can it make you stronger?
• 10 unexpected benefits of weight training
• The 5 best gluteus medius exercises for strength and stability
• 12 must-try exercises for your arm workout