If crafting the perfect upper body were simple, we’d all be walking around with rockstar guns, and performing everyday feats of strength (like getting that couch out of the moving truck) would be a nonissue. But push-ups are hard. And pull-ups are even harder. And that can be discouraging when so many upper-body workout routines include both of those moves. Luckily, they’re not the only upper-body exercises you can do to get defined arms and a built back. By incorporating other upper-body exercises into your routine, you can work even more muscle groups to create the best full upper-body workout yet.

Plus, if you want to build muscle definition or size, you can’t discount the value of doing an upper-body workout with dumbbells. Although bodyweight exercises are an excellent way to build muscle, adding weight to your routine allows you to challenge your muscles in new ways.

To build bigger, stronger muscles (upper body or otherwise), here are some things you should keep in mind:

Keep challenging your muscles. You can do this by adding more weight, doing more reps, or reducing rest periods between sets. You don’t need to change a lot every single work out — even minor tweaks can help keep your muscles progressing.
Do more sets. Instead of going as hard as you can for just one set, research has found that lifters who performed three to five sets saw more strength gains, muscle endurance, and hypertrophy than those who just did one set per exercise.
Eat right. Protein is essential when it comes to building muscle. Make sure you’re eating enough and that you’re eating it at the right time (hint: try after you exercise) to help your muscles grow and repair after a challenging workout.
Get even more tips on how to build muscle in this guide.>>>READ MORE