Want to look more built and broad up top? You don’t need a bodybuilder’s routine or hours in the gym. These 8 exercises to make your upper body appear bigger will give your shoulders, chest, and arms the size and shape that gets noticed.
These moves work whether you’re lifting at home or doing bodyweight training. You’ll hit all the muscles that give your torso that wide, solid look—shoulders, chest, traps, and triceps. With consistency and the right form, you’ll start seeing a difference fast.
Want Bigger Shoulders and a Wider Frame? These Upper Body Moves Deliver
To look broader and stronger, you want to focus on visual impact. That means working the muscles that create width and depth. These 8 exercises will help you do just that:
1. Push-Ups (Chest and Arms)
This classic bodyweight move hits your chest, shoulders, and triceps all at once.
How to do it:
- Keep hands slightly wider than shoulders
- Lower your chest close to the floor
- Push back up without locking out elbows
Reps: 3 sets of 12 to 20
Tip: For more challenge, try decline push-ups or weighted push-ups.
2. Pike Push-Ups (Shoulders)
Pike push-ups target your delts, giving your upper body a broader look.
How to do it:
- Start in a downward dog position
- Lower your head toward the floor
- Push back up, keeping hips high
Reps: 3 sets of 10 to 15
Why it works: Builds shoulder width and strength without any weights.
3. Dumbbell Lateral Raises (Side Shoulders)
Want that wide-shouldered look? This is the move.
How to do it:
- Hold dumbbells at your sides
- Raise arms outward until shoulder level
- Lower with control
Reps: 3 sets of 12 to 15
Pro tip: Go light. Form matters more than weight here.
4. Incline Push-Ups (Upper Chest)
This variation lifts your chest and improves the visual height of your torso.
How to do it:
- Place your hands on a raised surface
- Keep your body straight
- Lower your chest, then push back up
Reps: 3 sets of 15
Bonus: This is easier on your wrists than regular push-ups.
5. Dumbbell Shrugs (Traps)
Big traps make your upper body look powerful and filled out.
How to do it:
- Hold dumbbells at your sides
- Shrug your shoulders up to your ears
- Lower slowly
Reps: 3 sets of 10 to 12
Tip: Don’t roll your shoulders. Up and down is all you need.
6. Close-Grip Push-Ups (Triceps)
Defined arms make your upper body look thicker and more muscular.
How to do it:
- Hands under your chest, fingers touching
- Keep elbows close as you lower
- Push back up slowly
Reps: 3 sets of 12 to 15
Why it matters: Strong triceps add width and thickness to your arms.
7. Dumbbell Floor Press (Chest and Arms)
No bench? No problem. The floor press builds size in your chest and triceps fast.
How to do it:
- Lie on the floor with dumbbells
- Lower until elbows touch the ground
- Press up and squeeze your chest
Reps: 3 sets of 8 to 12
Tip: Keep your wrists straight and controlled.
8. Bodyweight Dips (Chest and Triceps)
This move hits deep chest fibers and builds real pushing power.
How to do it:
- Use parallel bars or sturdy furniture
- Lower your body until elbows bend 90 degrees
- Push up with your arms
Reps: 3 sets of 8 to 10
Scale it: Start with assisted dips or bent-knee dips if you’re new.
Looking Bigger Starts With Smart Training: Try This Weekly Split
Use these exercises 3 to 4 days a week. Pair them with enough protein, hydration, and rest to grow.
Sample Weekly Plan:
| Day | Focus | Time |
|---|---|---|
| Monday | Upper Chest + Shoulders | 30 mins |
| Wednesday | Arms + Dips | 25 mins |
| Friday | Push-Up Variations + Shrugs | 30 mins |
| Sunday | Active Recovery (Light Cardio + Stretching) | 20 mins |
Stick to this for 4 to 6 weeks and watch your upper body take shape.
FAQs: Upper Body Growth and Muscle Appearance
Do I need heavy weights to build size?
No. Progressive overload and good form matter more. Even bodyweight moves like push-ups and dips can build serious muscle if done consistently.
How soon will I see results?
You may notice visual changes in 2 to 3 weeks, especially if you’re lean. Full results come in 6 to 8 weeks with proper training and nutrition.
Can I do these exercises at home?
Yes. Most of these require only your bodyweight or a pair of dumbbells. Perfect for home or travel workouts.
What should I eat to support growth?
Aim for lean protein, complex carbs, and healthy fats. Stay hydrated and avoid skipping meals.
Should I train abs too?
Yes. A strong core supports your upper body strength and improves posture, making your frame look more solid.
The Bottom Line
These 8 exercises to make your upper body appear bigger are the foundation for a stronger, more powerful look. You don’t need a gym membership or fancy gear. Just commit to the basics, train smart, and let your consistency shape your results.
Strength starts with a plan. Let this one be yours.
