BEST Upper Body Workout for Building Muscle
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- čas přidán 29. 06. 2024
- This is the best upper body workout for building muscle in your 40s, 50s, and 60s!
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In this video, I take you through the best upper body exercises to build muscle effectively and safely, especially for those in their 40s, 50s, and 60s. I'll show you how to perform these muscle building exercises for men in a joint-friendly way. This approach is crucial after 40 when the goal is to progressively get stronger without causing tendon or joint issues.
I'll integrate some fantastic core exercises that complement upper body training, like AB wheel rollouts, knee or leg raises on a dip bar, and the Pallof Press. These exercises will not only strengthen your core but also incorporate elements of the upper body workouts.
This routine with upper body exercises for men can be a full-blown muscle-building program for your upper body after 40. Remember, it's not just about lifting heavy; it's about creating tension with proper form. These exercises can be done with basic equipment like dumbbells, making them accessible for home workouts. I recommend doing this routine twice a week, with ample rest between sessions, as muscles grow outside the gym with proper rest and nutrition.
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Quick Timestamps:
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(0:00) Intro
(0:51) Upper body #1: Chin-ups
(1:56) Upper body #2: Bent-over row
(3:10) Upper body #3: Dumbbell bench press
(4:45) Upper body #4: The dip (assisted)
(6:12) Upper body #5: Shoulder press
(8:18) Upper body #6: Easy bar/DB curls
(10:46) Upper body #7: Tricep pressdowns
(12:11) Core #1: Ab wheel rollout
(13:15) Core #2: Dip bar leg raise
(14:08) Core #3: Palloff press
(14:56) Summary
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Articles, Vids, & Links Referenced in This Video
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies. - Jak na to + styl
Get your FREE MEAL PLAN + WORKOUT sent straight to your email: bit.ly/goal-yt
Really appreciate all of your info Dr. A!!
You can also use bands. To do Bent over rows.
Most of these my trainer has programmed in my workouts. Will have him to add dips into the mix later.
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my usual runs are 5-7 miles (all done within 45 mins to an hour). Can I do that twice a week while also build muscle or should it be a bit less?
Nice! 🏋️♀️🙌🏻
Thanks @jerryhibberd1268
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700k subs! Awesome!
Woooo! We're getting there @craigtimmons6907! 1M is on the books this year. 😀
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Any advice for working shoulder/back when building back up from an Anterior Rotator cuff issue on my shoulder?
Hey Chris, thanks for writing in and great question! Everyone is different of course, but you will mostly want to avoid overhead work. Depending where your injury is located, lateral work may be OK but it's best to develop a plan with your PT to ensure your issue is not exacerbated further. Best of luck brother!
-The FFP Team
Do you have all dumbbell workout routines for lower and upper body?
Hey Antwan, thanks for writing in and great question! We do have a playlist with a variety of DB-only videos found here: pulse.ly/tkhvrgsjfn However, if looking for a more comprehensive program, that includes nutrition, supplement, and a ton of other bonus content, please check out our full programs here: pulse.ly/8ndkjr6xai Best of luck brother!
-The FFP Team
I employed some of these in today's workout: chin-ups instead of pull-ups; added an extra plate for additional decline on the flat bench; kept the tricep rope at more of an inverted V by using less weight. Thank you!
I love this Dr. A! How do you recommend incorporating it into the first run of FF30X? Truth be told, I’d much rather do this workout than the Apex10. I have 14 pounds to lose. Thank you brother! 👊🏼🙏🏼
@vincent33195 - If you're just going in to your first run of FF30X, I would recommend seeing the 30-days through before changing up the plan. The Apex10 really helps to condition your body for tougher workouts, so lay that foundation before skipping forward.
@@Fitfatherproject Thank you. This is a reboot for me- maybe I can sneak some of these into the Big 5 😉
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Great videos sir! New sub here. Question though. Im 47 years old, walked into a gym first time Sunday. Started with 40lbs on my leg presses, and calves. Did uppers Monday at 30lbs, but was able to do 3 sets x 23. Would that be too light, or too many reps. I am 5'11 tall, 150lbs. I do consume about 3100 calories a day.
Hey Wayne, thanks for writing in and great question brother! If you are getting to 20+ reps, the weight may be too light. Depending on your goal, shooting for 6-8 reps on bigger muscle groups (i.e. legs, glutes), 8-10 reps for medium muscle groups (i.e. chest, back), and 10-12 reps for smaller muscle groups (i.e. arms, shoulders) is a general range to shoot for. Best of luck and thanks for watching!
-The FFP Team
Do you have a lower body routine to add to this as an upper/lower split 4xweek?
Hey Robert, thanks for writing in brother! We do have a lower-body video that compliments this upper-body video very well. You can find it here: pulse.ly/qirc4lwltf Best of luck and thanks for watching!
-The FFP Team
Thanks so much!
You’re very welcome 🙏🏼
❤️💖❤️🙏💖❤️💖
I'm not sure why I stopped doing chin ups and dips over the last few years or so. Maybe it was because of COVID protocols at the gym. I'll start adding these back in. Also---kudos for showing how to do the triceps press downs correctly. I see a lot of young people putting the bar up way too high where they're working their shoulder more than getting a full range of motion with the tri's.
The Fit Father seems tall…. Is he really a doctor?
Yes, he is. And was also a body building champion. There's a video with a pic of when he was champ!!
Yes, I am 😊
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Wait, why?
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my usual runs are 5-7 miles (all done within 45 mins to an hour). Can I do that twice a week while also build muscle or should it be a bit less?
Hey Sonic, thanks for writing in and great question! If looking to balance your cardio work with building muscle, we suggest doing it in a lower-intensity form. Low-intensity Steady State (LISS) training can complement muscle-building very well. Check out this video for more info: pulse.ly/yhluhgduuw Best of luck!
-The FFP Team
@@Fitfatherproject Ok thanks! Is that amount of running considered low intensity since I'm running at a moderate (conversational) pace or is it still a high intensity because of the miles I'm running?