The 4 Best UPPER BODY Workouts for Mass (Chest/Shoulders/Back/Arms)

If you want to build the most amount of muscle in the least amount of time possible, these 4 upper body workouts are going to provide the best ROI on your time must be the focus of your training.
Think of your pecs as a house, your triceps as a shed, and the workers as the muscle you’re recruiting to do the work. Performing isolation exercises (i.e. biceps curls and triceps pushdowns) is like hiring 10 workers to build the house and telling 8 of them to work on the shed. Sure, you may eventually end up with a nice shed, but the house will never get done.
Now imagine if you hired 100 workers to build the house then told 20 of them to build the shed. Both jobs would get done faster. Focusing your efforts on the big 4 is like hiring 100 workers instead of 10.
Are you ready to build your dream home (aka upper body)?
In this video you’ll discover the what, why, and how of these 4 upper body mass builders. The movements that, if done correctly, will not just pack slabs of muscle onto your upper body, but will result in brute strength and stronger, more resilient joints that improve health and longevity.
If you liked this video, you're going to love my video on the ONLY 3 Chest Exercises You Need for Mass • The ONLY 3 Chest Exerc...
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[@misalambasta]

1. Bench press 2. Military press 3. Barbell row 4. Pull up or Assisted pull up or Lat pull down(if you can't do pull up) 5. Dips

[@UltraSrbina]

5.Dips

[@henrikrodriguez3873]

I M nah fuck dips

[@kappakd]

@@henrikrodriguez3873 dips are better than benching, they activate everything more

[@braydonarnold8848]

Kappas Kappopoulos how can you say dips are better when they work a different muscle group, you can do dips to hit the chest but you can’t do dips to hit the chest and triceps at the same time.

[@kappakd]

@@braydonarnold8848 .... google bret contreras chest study

[@nanaafenyi8023]

I was finding it hard to come up with the right words so I ended up with this: I Love you Man. Your videos are really unique for me

[@rufust.firefly6352]

Been lifting for 33 years. Subscribed on the first video I watched. Great stuff, glad to see the no BS approach. I love Alpha man, makes my day every time!

[@xPrymeTimex]

Been following this guy for about 8 months. LEGIT breakdown on the muscle function and what the primary goal is to increase mass. Keep it coming bro!

[@musclemonsters]

Much love, brother. I appreciate you!

[@SR-yz4qr]

@@musclemonsters I cant go to jym.pls suggest me some exercise,i want to reduce my chest fat.

[@joeking8789]

@@musclemonsters Paul, I appreciate you xx

[@KingAdjust]

​@@musclemonstersI love your videos very well done bro 😎👍

[@Nemisreyd]

I should say, you are explaining each exercise with perfect infos, anything from how to perform them correctly to how we can make a progress through time and get stronger and bigger. Keep it up !

[@lalylaly27]

1:21 Horizontal Push(bench press)chest up, elbows tucked, shoulder blades back and down. feet, glutes, rear delts always keep contact with ground/bench. 3:13 Vertical Push(overhead press) grip bar slightly outside shoulder width with bar resting on clavical. hips and knees locked.feet shoulder width apart. shoulders back and down. tight core. tilt head back slightly to avoid bar when going up, press bar up in straight line, tuck your head in, lock arms, squeeze shoulders and traps. then lower bar in straight line, tilting head back slightly. 5:47 Horizontal Pull(bent over barbell row)grip bar overhand, slightly outside shoulder width. break at the knees. chest out a bit. back straight.pull bar towards lower chest, squeeze upper back, control weight, straightening out arms. 8:20 Vertical Pull(pull up)

[@macmillan_kai]

Thank you

[@KOSMICole]

I’ve watched a bunch of videos and they’ve really helped clear some things up. I appreciate it. Also alpha bro got me laughing!

[@Aiden214]

That was great, simple as and packed with straight up info.

[@hikershaulofsurvival4517]

i am 51 years old, seen lots of stuff around, train for what is good for me, but i have to say your videos are very informative and well done. You pick out a lot of mistakes i have made over the years and had to correct. You give good advice.

[@redwilhelm9939]

Out of the 100s of workout videos ive seen this is by far the most informational yet to the point video ive seen yet.

[@akinwale8356]

I think that your overall approach and instructions are flawless. No need to criticize, add, or subtract. I am old school and minamalist minded. This list has become my workout. Thanks!

[@bobbyvalentino6773]

This was great. I appreciate the thoroughness of this video 🙏🏾💯

[@JeromeLaignel]

you nailed it ! simple, clear, nice examples, really love it !

[@dragonesquire]

Great channel with excellent instructive points! Thanks for your kind efforts!

[@gmpaulmiller]

The "blue tank top guy" is incredibly brave. He puts himself in various "dangerous" positions to show us the "do not do this" aspects of lifting. By the way, he has an amazing physique...despite all his "mistakes!" Please pass on my respect!

[@jasiribandele5601]

he clearly was doing baby weight so he wasnt really doing anything dangerous

[@user-mi2vl1eb9r]

Yeah I would never do that lol

[@hamzadido4638]

Hands down one of the best fitness KZbinrs. Instructions are crystal clear and the videography is on point. You have a great natural body man. Greetings from Algeria ❤️

[@MultiWarrior63]

Brilliant video, as are the others. Great job, just subscribed

[@Mikeshikari]

So easy to digest the information 👏🏻

[@yasko10]

Great videos man. Simple and to the point. Much respect and thank you.

[@Randabstractgalleryllc]

I am one of those people that have no clue as to what I'm doing but I have an idea of what I want to achieve, and you have made it clear to me and others that follow your channel on how to do it. Please keep doing the instructional video and thanks for all the good information

[@lakerdude42]

No BS , straight to the point . Subbed

[@trickyjupiter3954]

Nice video!! I like all those compound movements.I would add dips, inverted rows,push ups and core sliders. Look forward to seeing the lower body version

[@NbaLive4ever]

Great stuff sir! I’m glad I found this channel!

[@michaelg1617]

You know this video is a gem when the like to dislike ratio is this good. Amazing work and thank you.

[@don_alex_97]

Thanks man, that was awesome

[@ewill3647]

Great video! Simple, down to earth. Gonna hit that chest tonight!!

[@3mramire]

Nice feedback, needed this... will try these workouts

[@shaggybg]

Very well explained, supporting material was suitable, pace was perfect to grasp the exaplanations without need to stop or go back and watch again. Excellent video. Thanks for it.

[@kadam.aditya]

Really informative channel for muscle building. The guy is legit. Kudos!

[@OOOO-cn7rc]

love the blue tank top guy, makes me laugh all the time!

[@Mmmm-oc6qj]

OO OO 😄😄😄😄😂😂

[@nikelyreelly6475]

😵😵

[@Bkzshowtimedagr8]

Same here lol

[@zeusinho1986]

I love the fact that he’s the one doing the wrong workout and he’s still in better shape than most of us 😂😂

[@XarkoCZ]

Yeah, I just hope he doesn't get injured doing that shit lmao.

[@jamesdigriz5449]

Awesome stuff, thank you!

[@vikisridharan1345]

AWESOME VIDEOS BRO. THANKS A TON FOR ALL THE GUIDANCE :-)

[@davidhersh1304]

Effective analogies. Thanks!

[@user-dn4lg1dv5v]

Great list, weighted Dips, a favorite of mine.

[@optimisticoutreach1236]

Solid analogy to start your presentation...nice.

[@paulsmith3202]

I just subbed, great vids and your information is great for a beginner, and i always get a smile from your exsample of this is how not to do this...for exsample 7.23.. Had me rolling, greets from the uk. See you on the next one.

[@arefyazdi7587]

best upper body guide ever i had seen ..... tnx muscle monster

[@WlmFjb]

Yes, more content on mass!!💪🏻

[@rouiemoran]

Good Video man.Simple easy to understand.

[@MrBshepd]

I know squats are not usually talked about when you say upper body but I do believe it does create a full body. Do a squat tutorial next.

[@CLOAKINGSINN3R]

Liked, saved, favorite, and subscribed!!!

[@asherrexx]

Very informative. Kudos!

[@vishnon]

Thankyou for this life changing workout tip 💪😘☝🤙

[@Js_family_adventures]

This was probably the best video I have seen was the most helpful with what to and more importantly not to do.

[@Ali_rdmr]

Thanks so much this video is helpful🙏

[@josephmccaffrey6851]

Excellent video with great advice. Plus the poor form demos were good fun. Thanks for all the info you provide.

[@musclemonsters]

Glad you thought so. Thanks for the love!

[@trailerfitter2]

Great channel. Got me smiling & learning at the same time....

[@KEEPit-ve6ts]

Great video man!

[@StevenCasteelYT]

7:12 Great commitment putting his body on the line for the bit.

[@nikelyreelly6475]

Yeah

[@johnmole9958]

The Info King,nice one!

[@musclemonsters]

Thank you, brother.

[@raybosflorida4928]

BEST INFORMITIVE FUN VIDEOS IV SEEN,,thanks FOR ALL!!

[@coachandre8652]

Loved it. Thumbs up

[@aissa2067]

Great video man ,,,,,,,, i will only add any facepulls variation and you are good to go to build a ton of muscles with these movements.... yiu can put some neck curls there

[@BlackfootBill]

Great video🤙🏾

[@novicetheaf]

Very informative thank you!

[@elmanolo4462]

Nice love this channel

[@takudzwamabuyana8217]

im about to start working out soon i think this video will be of great use

[@PBS-nm1uu]

great presentation very informative. thanks

[@johnpinniss6949]

Great Video!

[@steveopenn]

Good job dude!

[@themorningsky2632]

My current workout routine at home with 20kg barbell: Day 1&3 : Push Day - Walk & Run 20,000+ steps - Push up 300 reps (horizontal push) - Overhead Press 200 reps (vertical push) - Weighted Squat 200 reps (leg push) Day 2&4 : Pull Day - Walk & Run 20,000+ steps - Pull up 150 reps (vertical pull) - Bent Row 200 reps (horizontal pull) - Deadlift 200 reps (leg pull) Day 5 : rest It has been working wonders. My muscle has definitely increased.

[@Canoneosmiami]

Very nice explanation,important exercises.

[@mikeygee7]

3 months in and, yes, this video turns you from skinny guy to respectable. Thanks.

[@michaelchavez9138]

You still working out ? Update ?

[@FreeKAzoiD8]

Thanks brother

[@allenbrininstool7558]

This was good. Thanks.

[@RN-kc1kr]

Great videos bro, informative and fun 7:12 to 7:32 🤣 looool, cheers.

[@erdogan330]

thank you great work out.

[@josephsmth646]

Great video bro ..

[@stevenholland6452]

Thank you.

[@eyang7]

Good video bro, thx

[@blackstarninjaassasin110]

Right on Alain !

[@musclemonsters]

Thanks!

[@adalbertotavarez]

Thankss Good tips

[@h3arty]

fantastic. liked and subbed.

[@sidharthvg3266]

I like ur channel very much

[@alexhdz512]

I can’t believe I just found this channel 🤦🏽‍♂️ But now that I did, there’s work for me to do!

[@x2clan591]

Vary helpful thanks 😁

[@verapamil07]

The intro is really good, total hype

[@Sam-pg8cs]

The level of simplicity is extremely effective

[@BennyParcher]

I would include upright rows because of the amount of trap action it gets but I really gotta do this. Thank you for the simplicity.

[@terrytaz8914]

Thanks for to the point, slow talking knowledge. Its working,just a bit slower at 61!! Looking to order your how to guide

[@hamzabakary9959]

It's great video stay blessed bro

[@brianhil9890]

Like the videos. Subbed 👍

[@amqfit]

I found a video for you from 2013 😅 in my liked list . You made some serious gains bro 💪

[@se0g09v]

The Blue Fool is what makes these videos awesome!

[@dr.teri-keepitgoingat7077]

Great strategies - swear words takes away from your message!👌

[@sudhirkamblemassiveworkout1487]

Very very useful information.Ur videos really gives me lot's of motivation.Huge respect from Thane, Maharashtra, India. 👍

[@BkJ4son]

The into is disgustingly amazing!!!!!!!

[@obaidfarghani9202]

thank u very much

[@punyabhatta6661]

Excellent

[@paragyesyoucan1260]

Superb

[@artographistnadir7882]

Thank you 🙏💪🏼

[@mariologuidice2109]

A lot of poor workout vids, came upon this by accident. These guys are good. Very informative. Great video. Professional. 👍🏻👍🏻.

[@jassnasri5674]

Simple and clear. I like it. also like the guy in the blue tank tho~ 🤣

[@KClark1280]

Your brother is hilarious...great vid as always

[@theawkwardcurrypot9556]

This Home - Chest, Shed - Triceps analogy gets me every time.

[@thcrackthow5665]

Nice and simple

[@867goose]

alpha man is awesome!!!

[@glengibbon3369]

Excellent video

[@musclemonsters]

Thank you!

[@Elispicion]

Well.... Thats it. I'm subscribing.

[@tonypetaccio7360]

Follow this man, he knows what the F he's talking about, great information Alain !!!!

[@musclemonsters]

Thank you, brother!