Creating a defined upper body can be as simple as using your bodyweight for the resistance. Bodyweight exercises are efficient, challenging, and do not require the heavy weights and spotters that are common in the gym. The information ahead describes the top 7 bodyweight exercises for a defined upper body and how your bodyweight is your best piece of equipment.
When it comes to building a defined upper body, having a great combination of diet and exercise is vital to success. A well-rounded fitness program can make the process more streamlined and can filter out much of the unnecessary waste that may exist.
With that in mind, the content ahead looks at the big muscles and muscle groups of the upper body, how diet can play a role in creating definition, and ways to recover following each workout. 
What are the Major Muscles of the Upper Body?
The upper body makes up half (roughly) of the body. This part includes various muscles that can grow big, defined, and play functional roles in daily life. Here are some of the most common major muscles of the upper body to pay close attention to.
- Pectoralis major and minor. Together, these muscles create the large portion of the upper body, or the chest. Known as the pecs, the pectoralis major and minor muscles play a critical role in creating a defined upper body.
- Biceps Brachii. The biceps brachii is a major muscle of the upper body that primarily functions to flex the elbow. When it comes to building a defined upper body, the biceps should be a big part of any fitness program. The biceps muscle is composed of two heads that originate from the shoulder and connect to the elbow to perform flexion.
- Triceps Brachii. The posterior aspect of the upper arm, the triceps help to create bulk and define the upper body. The primary functions of the triceps include elbow extension and shoulder stability, both of which play an important role in daily life as well. There are three heads in this muscle and they also originate from. The shoulder and attach to the elbow, just all from the posterior portion of the arms.
- Trapezius. This large posterior muscle takes up a great part of the upper body. The trapezius pulls on the scapula and creates a lifting motion, as with shoulder shrugs. This muscle helps to create a defined look in athletes, and especially football players, as it is usually one of the most noticeable areas of the body.
- Deltoids. If you are looking to create a defined upper body, it is important to pay close attention to the shoulders. The deltoid contains three portions that include the posterior, medial, and anterior areas and each are important for creating an athletic, rounded shoulder.
The Top 7 Bodyweight Exercises for a Defined Upper Body
Targeting the upper body is fun in any workout, but creating a defined upper body with bodyweight exercises can be rewarding. Let’s look at 7 bodyweight exercises for a defined upper body ahead.
- Pull-ups. While it is necessary to have a bar or handles on which to grab, pull-ups are pure bodyweight training at its best. When performed with a wide handle (hands beyond the shoulders and palms facing forward), pull-ups target and isolate the upper body and Lats.
- Chin-ups. Similar to the pull-ups listed above, chin-ups provide similar intensity, but with more anterior involvement. The chin-up is performed with a closer hand configuration and the palms facing the body. With the palms facing the body, the biceps and shoulders become engaged for a killer upper body exercise.
- Incline Push-ups. The incline push-up is tough to do, but works wonders for the upper chest. No equipment is necessary for this bodyweight exercise, but you will need to place your feet on something elevated to make it work. Your intensity will increase as your feet go higher off the floor.
- Wide Hands Push-ups. The wide hands push-up isolates the pecs, but gives more range of motion to work the inner portion. Place your hands as wide as you can, while still being able to do a push-up, to get the most from this exercise.
- Handstand Push-ups. Quite possibly the hardest type of push-up, the handstand version really works the upper chest and shoulders. If you are new to this exercise, there will be a bit of a learning curve to master the technique, but this is mostly a high-intensity exercise for hypertrophy.
- Dips. Chest and triceps dips offer benefits for a defined upper body. Chest dips have far more range of motion and require handle bars or two sturdy surfaces closely placed (like countertops) to complete. However, the triceps dips are easier to do anywhere and only require a chair, ledge, or elevated platform for hand placement.
- Inverted Rows. Inverted rows are similar to the pull-ups where you’ll need to pull yourself up into something. If you have a Smith machine handy, this will be ideal so you can change the height. Inverted rows target the upper back and shoulders and can make great finishers to any workout.
How Does Diet Affect Your Wellness Program?
Your diet is a major piece to creating a defined upper body. The protein you consume provides the framework to build and recover muscles, the fats help to provide endless energy, and carbohydrates give immediate energy.
Adding fruits and vegetables to your diet obviously delivers antioxidants and valuable fiber that are necessary for your wellness, but they also are low in calories. For example, green leafy vegetables provide nitrates that may help to improve blood flow and encourage increased muscular strength, all for minimal calories per serving. Adding more fruits and vegetables to the diet can help to support your workout so you can be successful in building a defined upper body and consuming foods that are nutrient-dense can help get you there.
Important Ways to Recover Following Exercises
In addition to a sound diet, recovery is vital to your success in building a defined upper body. Recovery is best when the body and mind are allowed to rest and some of the most effective ways to rest include the following:
- Massage
- Myofascial release
- Warm epsom salt bath
- Essential oil aromatherapy
- Meditation
- Gentle yoga
Conclusion
Utilizing your bodyweight as equipment for creating a defined upper body can be effective for achieving results. Consider the top 7 bodyweight exercises for a defined upper body listed above to guide you on your journey to shredding fat, building muscle, and improving body composition.
Resources
https://www.ncbi.nlm.nih.gov/books/NBK519538
https://pubmed.ncbi.nlm.nih.gov/29503079
