Are you looking for a great upper body workout? From shoulders to chest, biceps to triceps, there are plenty of exercises you can do the next time you visit one of your favorite Elk Grove gyms to help you build muscle in your upper body. Start with some stretches, grab some dumbbells, and get ready to burn calories and build muscles.

Start with Stretches

Before you start lifting weights, you need to prepare your muscles with stretches. Properly warming up can help increase your heart rate and oxygen delivery. Take about 10 minutes to warm up fully. Neck stretches, shoulder stretches, wrist flexing, jumping jacks, and upper body rotations can all help get the blood flowing better.

Overhead Press

Your first exercise to try at the best Concord gyms available is the classic overhead press. You can start with light dumbbells if you want. With your back straight, hold the dumbbells at shoulder height with an overhand grip, thumbs facing in. Press the weights above your head as you exhale. It should be a controlled motion, rather than an explosive movement. Pause when your arms are fully extended, but don't lock your elbows. Inhale as you return the dumbbells to shoulder height. This exercise mainly works your shoulders, but also helps build core stability.

Skull Crusher

Are you looking for a terrific triceps exercise? Try skull crushers. Lay flat on your back on a mat or bench with your knees bent. With your palms facing in, hold the dumbbells over your shoulders. Slowly lower them at least 90 degrees (until you feel a full stretch in your triceps) to either side of your head while inhaling. As you exhale, bring the dumbbells back up to the starting position.

Bicep Curl

Head to the gym Rocklin residents swear by, and you're bound to see someone doing bicep curls. It's a classic exercise you can do with heavier dumbbells. Start with the dumbbells in an underhand grip, shoulder-width apart, by your sides. Curl the weights to your chest as you exhale, only hinging at your elbows and keeping them by your sides. Pause before lowering them back to the starting position.

Front Raise

Grab light or medium dumbbells and stand with your feet shoulder-width apart, keeping your knees slightly bent. The dumbbells should be in front of your thighs, palms facing your body. Keep your elbows slightly bent, and raise your arms to shoulder height as you exhale. Pause, and then lower the weights back down as you inhale. This exercise helps target your shoulders and chest while also working your biceps.

Bent Over Row

Grab your heavier dumbbells. Keep your hands shoulder-width apart with a neutral grip. Keep your back straight and legs slightly bent as you bend your upper body to be parallel to the floor. Your palms should be facing your body. Row the dumbbells toward your chest and pause before returning to the starting position, breathing through the movement.

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