How to Build a Big Upper Body

Anyone can build a bigger, stronger upper body.

If you are interested in working your physique to get that desirable v-taper shape of a bodybuilder, you will need to target a few specific muscle groups to achieve it. Incorporating certain exercises into your routine will make your workouts more efficient and will allow you to get closer to your goal of having a broader back and shoulders---and a toned, narrow waistline.

Things You'll Need

• Gym membership or home gym
• Weights and/or resistance machines

Instructions

1. 

   Nuts are a good protein-packed snack.

   Follow a muscle building diet. Eat foods that are high in protein, but limit carbohydrates and fats. Consider adding protein shakes to your diet if you find it difficult to eat enough lean protein throughout your day.

2. 

   Start with lighter dumbells until you gain strength.

   Incorporate an upper body workout that targets the deltoids (shoulders). Side dumbbell lateral reps are a good exercise to build the deltoids. Hold a dumbbell in each hand with your palms facing your sides, and slowly raise your arms away from your sides until they are parallel to the floor.

3. 

   A pull-up bar is most effective, but weight machines work, too.

   Work the upper back. Add width to the upper back and build upper body strength through pull-ups. Vary your grip for the best overall results. If you do not have access to a pull-up bar, gym machines that allow you to do cable pull-down exercises are an effective substitute.

4. 

   Working the abdominal muscles will make your upper body look bigger.

   Whittle your waistline. Train your abs and obliques to get rid of those love handles and slim down your midsection. A narrow waistline will accentuate the width of your upper body.

5. 

   Get your heart pumping and lose excess fat.

   Add cardio workouts to your routine to increase metabolism and lose excess fat. The less body fat you have, the more clearly you will reveal your new sculpted muscles.

Tips & Warnings

• Drink plenty of water before during and after exercising.

• Consult your physician before beginning a new diet or exercise plan.

References

• Weight Training Advice: Building Upper Body Width
• Body Building: Developing a V-Taper

Resources

• Men's Health: Upper Body Workout Plans