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1. Horizontal Pushing Exercises
A horizontal pushing exercise is any movement in which the weight is being pushed out in front of you so that it’s traveling away from your torso in a horizontal plane. Most chest exercises fit into this category. For example:
- Bench Press
- Incline Bench Press
- Decline Bench Press
- Flat/Incline/Decline Chest Press Machine
- Push-Ups
- Dumbbell/Cable/Machine Flyes
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Workout Schedule
Here’s what the 4-day and 3-day versions of this split look like:
The 4-Day Upper/Lower Split
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: off
- Thursday: Upper Body
- F...
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6. Elbow Extension Exercises
An elbow extension exercise is any movement in which the weight is being moved away from your torso strictly as a result of extending at the elbow. Most triceps extension exercises fit into this category. For example:
- Triceps Pushdowns
- Overhead Dumbbell Extens...
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2. Horizontal Pulling Exercises
A horizontal pulling exercise is any movement in which the weight is being pulled in towards your torso from out in front of you in a horizontal plane. Most back “rowing” exercises fit into this category. For example:
- Bent Over Barbell Rows
- Bent Over Dumbbell ...
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3. Vertical Pushing Exercises
A vertical pushing exercise is any movement in which the weight is being pushed upwards in relation to your torso in a vertical plane. Most shoulder exercises fit into this category. For example:
- Barbell Shoulder Press
- Dumbbell Shoulder Press
- Machine S...
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Upper Body Exercises: The 6 Categories
The vast majority of upper body exercises will fall into one of the following six categories:
- Horizontal Pushing
- Horizontal Pulling
- Vertical Pushing
- Vertical Pulling
- Elbow Flexion
- Elbow Extension
Why should you care about any of this?...
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5. Elbow Flexion Exercises
An elbow flexion exercise is any movement in which the weight is being pulled towards your torso strictly as a result of flexing at the elbow. Most biceps curling exercises fit into this category. For example:
- Barbell Curls
- Dumbbell Curls
- Cable Curls
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4. Vertical Pulling Exercises
A vertical pulling exercise is any movement in which the weight is being pulled down towards your torso in a vertical plane. Most back “pull-up/pull-down” exercises fit into this category. For example:
- Pull-Ups
- Chin-Ups
- Lat Pull-Downs
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What Is An Upper Body Workout?
An upper body workout is any workout that involves training most or all of the muscle groups of the upper body. This includes:
- Chest
- Back
- Shoulders
- Biceps
- Triceps
While not required, upper body workouts are most often done as part of an
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