15 Exercises For the Perfect Beach Body

Upper Body Workout

This article lists and describes fifteen different exercises for the ultimate upper body workout for that perfect beach ready body. Each exercise is explained in detail, providing instruction on positioning, proper form and tips on how to avoid injury.

1. Bench Press

Upper Body Workout

The bench press is the most effective way to build up your chest and increase the definition of your pectoral muscles. Ladies, these are good for your physique as well, as bench presses will help tone your chest muscles, lift and firm up your chest area. For optimum results, aim for a range of five to eight reps, for three to four sets per workout while benching your personal maximum of weight. Note: max weight builds bulk. Less weight with more reps reduces bulk and tones.

2. Barbell Curls

Upper Body Workout

Barbell curls will give you a perfect bicep peak. If you’re already lean, you will start seeing results in about a week. Bicep peak makes your arms look larger and much more defined. For best results, do higher reps of about eight to twelve per set and do two to three sets per workout. Don’t forget rest periods, but keep them short to bring out maximum muscle fullness.

3. Tricep Extensions

Upper Body Workout

Tricep extensions are what form that horseshoe shape in your tricep muscles. The leaner you are, the quicker you will see results from this exercise, or about a week. Aim for eight to twelve reps and do two to three sets, with short rest periods of just thirty seconds.

4. Hanging Leg Raise

Upper Body Workout

For the perfect set of ripped abs, the hanging leg raise is the ultimate in workout moves. To really target the lower abs, hold on to an overhead bar and keep the momentum to a minimum when you execute the move. You should aim for ten to twelve reps per set, with two to three sets per workout. Note: for really ripped abs, you also need to pay particular attention to your diet. Low carbs, high protein and Omega 3 acids along with electrolytes and plenty of water. No burgers and fries for you!

5. Decline Twisting Weighted Crunches

Upper Body Workout

This exercise was designed to give you the ultimate set of obliques, or the side abs. Twisted weighted sit ups in a declined position are done by holding a heavy weighted plate across the chest while performing the sit up action. This is an exercise you want to do slowly and controlled for maximum results. Do twelve to fifteen reps per set, two to three sets in a workout.

6. Barbell Shoulder Press

Upper Body Workout

For broad and powerful shoulders, the barbell shoulder press is your go to exercise. This move not only increases your muscle size, it also allows you to lift your personal maximum amount of weight. Do six to eight reps, three to four sets per workout, with ninety second rest periods between sets.

7. Pull-Ups

Upper Body Workout

For the perfect V-taper to really polish your physique, pull-ups are the way to achieve it. In addition to the V-taper, you’ll also target your biceps when doing pull-ups as well. Your goal should be to go to fatigue with pull-ups, really pushing your muscles to the maximum limit. Aim for two sets.