The Best Upper Body Workout Routines for Quick Results

Your upper body may be the first thing people notice about you, particularly if you're wearing a tank top or short sleeves. The most effective upper body exercises help you burn fat and tone muscle, without putting you at significant risk of injuries. They also work relatively quickly, although major changes can take months with any exercise routine. If you're starting a workout routine for the first time, be sure to talk to your doctor.

  1. Exercise Machines

    • If you prefer working out at the gym, several exercise machines can help you achieve your fitness goals. The pec deck machine works your pectoral muscles, shoulders and arms as you push two weighted plates together. Bent-forward cable crossovers work your arms and chest -- and you can adjust the weights as you gain strength and stamina.

    Pushing Your Way to Fitness

    • Pushups are the cornerstone of most upper body workout routines, and with good reason. According to a 2011 study by the American Council on Exercise, triangle pushups are the single most effective tricep exercise. To master this workout, simply put your hands in a triangle shape, with the tips of your fingers barely touching, as you perform pushups. Traditional pushups, one-handed pushups and clapping pushups will also help you work your upper body.

    Fitness With a Bench

    • The barbell bench press is the most effective chest exercise, according to ACE. It will also work your arms and back. Start with low weights -- or even just the bar by itself -- and gradually work up to heavier weights and five to 10 repetitions. If you don't have a barbell or bench, try doing bench presses with dumbbells. Simply lie on your back and push the dumbbells up and down, holding one in each hand.

    Dipping Toward Stronger Muscles

    • If you want to strengthen your arms and chest at the same time, try a dip. While gripping two parallel bars, bend your knees to get your feet off the ground, and keep your arms straight. Then slowly lower your body so that your chest is level with the bars and your elbows are bent -- and return to the starting position. Aim for five to 10 reps.