Have you ever had a big night out or date lined up and wanted to get that pre-game muscle pump just to make sure you look as good as possible?

Most men have it’s normal. So what’s the best way to achieve this?

A lot guys want to do this at home before they shower, but nothing beats the pump you recieve from the heavy iron of the gym. Firstly forget any ideas of cardio exercises, the best two options are either circuits or heavy weights, we’ve decided to go with the heavy weights routine as you may be limited on time.

We met up with Personal Trainer and speaker for Manxiety Steve Walker to run through an upper body workout routine for men looking for a t-shirt filling muscle pump!

 

Upper body workout for men

 

 

Full workout

 

Exercise 1 | Pull ups and chin ups | 3 sets/10 reps

upper body workout pull ups and chin ups

For anyone who’s ever done pull ups and chin ups together you’ll know that your body recieves an insane pump from these bodyweight exercises. Adding weight is another superb way to get your muscles looking padded when performing pull ups and chin ups.

Good form is key to achieving a decent pump. You want to control each movement and make sure that your muscles are under strain when descending by going slower, then exploding during the actual pull up/chin up itself.

These exercises are going to give you an overall upper body pump, including the back muscles, the chest, your biceps, minor work for the triceps and a great workout for your shoulders. These exercises are going to take a large amount of energy from you, so make sure you do them first.

If you’re a fan of body weight training and want to know more about chin ups and pull ups, then read our article; Pull up vs chin up

Exercise 2 | Standing dumbell flys | 4 sets/10 reps

standing shoulder flys

A very popular shoulder workout for good reason. Volume is the key here as everyone struggles with heavy weight. 4 sets of 10 reps with a manageable weight will give you that shoulder and minor tricep pump that can fill any t-shirt sleeve.

It’s important to hold and squeeze the muscles at the end of each rep to get the full benefit. Holding for a single second will be enough to get the best results.

Exercise 3 | Standing dumbbell curls | 4 sets/10 reps each arm

standing dumbbell curls

To finish the biceps off Steve recommends performing the standing dumbbell curl. Again volume is key, 4 sets with 10 reps should get the blood flowing and add that extra thickness to your arms.

If you want the ultimate pump, try and twist your wrists outwards during the movement to target the entire bicep.

Exercise 4 | Bench press | 3 sets/10 reps

upper body workout bench press

Everyone’s favourite, the bench press. If you’ve ever wanted to add mass to your chest and overall upper body, then the bench press is a must. For the ultimate pump you want to perform 3 sets of 10 reps with around 60% of your 1-rep max weight.

Make sure you keep good form, with a slow descend for the best pump.

Exercise 5 | Seated shoulder press | 3 sets/10 reps

upper body workout for men

A great way to get your shoulders and traps pumped for the night. The seated shoulder press takes bodyweight out of the equation and relies purely on strength. Because of this the shoulders, neck muscles, upper back muscles and traps are engaged in order to repeatably force the weight skyward.

Perform 3 sets of 10 reps again with a manageable weight in order to get the best results.

Exercise 6 | Seated lat pull | 3 sets/10 reps

seated lat pull upper body workout

Targeting the back, whilst seeing benefits in the forearms and biceps is the seated lat pull. Load up with quite a heavy weight here, it’s easier to lift heavy for reps with the seated lat pull.

Aim for around 70% of your 1 rep max and perform 10 reps across 3 sets.

Your overall upper body size will certainly increase and appear denser, plus your back muscles will look more defined which helps if you’re wearing a tighter t-shirt or shirt.

Exercise 7 | Single dumbbell skullcrushers | 4 sets/10 reps

upper body workout skullcrushers

As this workout has been heavily focused on biceps in the arm region, we’re finishing off with two exercises that will prepare the triceps for the night out with a fantastic superset pump.

Just as Steve performed in the video slowly bring the single dumbbell behind your head and raise it back up focusing on form. Perform 4 sets of 10 reps with a comfortable weight.

Exercise 8 | Dips | 3 sets/10 reps

dips upper body workout

Moving on to our final exercise and the second part of our tricep superset. We started with a bodyweight exercise and we’re ending with one, dips!

Dips are far easier than pull ups or chin ups so you should have energy left to complete this. Perform 3 sets of 10 reps either using bodyweight or weighted dips, this will depend on the energy you have remaining.

Try to avoid swinging, and don’t be afraid to go low, most men barely move when performing this exercise and it prevents them from seeing real gains.

 

 

Have you ever had a big night out or date lined up and wanted to get that pre-game muscle pump just to make sure you look as good as possible?

Most men have it’s normal. So what’s the best way to achieve this?

A lot guys want to do this at home before they shower, but nothing beats the pump you recieve from the heavy iron of the gym. Firstly forget any ideas of cardio exercises, the best two options are either circuits or heavy weights, we’ve decided to go with the heavy weights routine as you may be limited on time.

We met up with Personal Trainer and speaker for Manxiety Steve Walker to run through an upper body workout routine for men looking for a t-shirt filling muscle pump!

 

Upper body workout for men

 

 

Full workout

 

Exercise 1 | Pull ups and chin ups | 3 sets/10 reps

upper body workout pull ups and chin ups

For anyone who’s ever done pull ups and chin ups together you’ll know that your body recieves an insane pump from these bodyweight exercises. Adding weight is another superb way to get your muscles looking padded when performing pull ups and chin ups.

Good form is key to achieving a decent pump. You want to control each movement and make sure that your muscles are under strain when descending by going slower, then exploding during the actual pull up/chin up itself.

These exercises are going to give you an overall upper body pump, including the back muscles, the chest, your biceps, minor work for the triceps and a great workout for your shoulders. These exercises are going to take a large amount of energy from you, so make sure you do them first.

If you’re a fan of body weight training and want to know more about chin ups and pull ups, then read our article; Pull up vs chin up

Exercise 2 | Standing dumbell flys | 4 sets/10 reps

standing shoulder flys

A very popular shoulder workout for good reason. Volume is the key here as everyone struggles with heavy weight. 4 sets of 10 reps with a manageable weight will give you that shoulder and minor tricep pump that can fill any t-shirt sleeve.

It’s important to hold and squeeze the muscles at the end of each rep to get the full benefit. Holding for a single second will be enough to get the best results.

Exercise 3 | Standing dumbbell curls | 4 sets/10 reps each arm

standing dumbbell curls

To finish the biceps off Steve recommends performing the standing dumbbell curl. Again volume is key, 4 sets with 10 reps should get the blood flowing and add that extra thickness to your arms.

If you want the ultimate pump, try and twist your wrists outwards during the movement to target the entire bicep.

Exercise 4 | Bench press | 3 sets/10 reps

upper body workout bench press

Everyone’s favourite, the bench press. If you’ve ever wanted to add mass to your chest and overall upper body, then the bench press is a must. For the ultimate pump you want to perform 3 sets of 10 reps with around 60% of your 1-rep max weight.

Make sure you keep good form, with a slow descend for the best pump.

Exercise 5 | Seated shoulder press | 3 sets/10 reps

upper body workout for men

A great way to get your shoulders and traps pumped for the night. The seated shoulder press takes bodyweight out of the equation and relies purely on strength. Because of this the shoulders, neck muscles, upper back muscles and traps are engaged in order to repeatably force the weight skyward.

Perform 3 sets of 10 reps again with a manageable weight in order to get the best results.

Exercise 6 | Seated lat pull | 3 sets/10 reps

seated lat pull upper body workout

Targeting the back, whilst seeing benefits in the forearms and biceps is the seated lat pull. Load up with quite a heavy weight here, it’s easier to lift heavy for reps with the seated lat pull.

Aim for around 70% of your 1 rep max and perform 10 reps across 3 sets.

Your overall upper body size will certainly increase and appear denser, plus your back muscles will look more defined which helps if you’re wearing a tighter t-shirt or shirt.

Exercise 7 | Single dumbbell skullcrushers | 4 sets/10 reps

upper body workout skullcrushers

As this workout has been heavily focused on biceps in the arm region, we’re finishing off with two exercises that will prepare the triceps for the night out with a fantastic superset pump.

Just as Steve performed in the video slowly bring the single dumbbell behind your head and raise it back up focusing on form. Perform 4 sets of 10 reps with a comfortable weight.

Exercise 8 | Dips | 3 sets/10 reps

dips upper body workout

Moving on to our final exercise and the second part of our tricep superset. We started with a bodyweight exercise and we’re ending with one, dips!

Dips are far easier than pull ups or chin ups so you should have energy left to complete this. Perform 3 sets of 10 reps either using bodyweight or weighted dips, this will depend on the energy you have remaining.

Try to avoid swinging, and don’t be afraid to go low, most men barely move when performing this exercise and it prevents them from seeing real gains.

 

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