If you’re looking for a workout that will get your upper body moving, our CrossFit class is perfect for you. We’ll push you to your limits and help you build strength and muscle endurance. You’ll leave feeling sweaty and satisfied. We know you can do it! Sign up for our next CrossFit class now and get ready to challenge your upper body strength. Ready to give it a try? Sign up for our next article!
The Best CrossFit Upper Body Workouts
Alternating Push-Ups
Get down on the floor and position your hands slightly wider than your shoulders, feet hip-width apart. Begin with a regular push-up, then as you lower yourself towards the ground alternate arms to widen your range of motion. Aim for at least 10 reps each set.
Plyometric Push-Ups
Start in the push-up position and as you lower yourself toward the ground, explosively press up so your hands leave the floor. Be sure to land with control and aim for 10 reps each set.
Dumbbell Shoulder Press
Stand or sit while holding a pair of dumbbells just outside of your shoulders. Press the weights up overhead, aiming for 10 reps each set.
Bent Over Rows
Stand with feet hip-width apart and hold a pair of dumbbells at arm’s length in front of you. Hinge forward from the hips, keeping your back flat, then row the weights back towards your rib cage. Aim for 10 reps for each set.
Pull-Ups
Grab a pull-up bar with an overhand grip, arms just wider than shoulder-width apart. Make sure your shoulders are down and back and pull yourself up until your chin is above the bar. Lower yourself back to the starting position and aim for 10 reps each set.
Upper Body CrossFit Workout for Beginners
Wall Push-Ups
Stand facing a wall and place your hands at shoulder height. Lean into the wall, engaging your abs and glutes, then press your body away from the wall for 10 reps.
Modified Pull-Ups
Grab a pull-up bar with an underhand grip and set your feet up on a step or box. Engage your core, then pull yourself up until your chin is over the bar. Lower yourself back to the starting position for 10 reps each set.
Incline Push-Ups
Place your hand’s shoulder width apart and elevate the upper body over a bench. Bend your elbows, keep your core engaged, and press your body back up for 10 reps each set.
Seated Rows
Sit on the floor with your legs extended and grab a pair of dumbbells. Pull the weights towards your chest, squeezing your shoulder blades together at the top, for 10 reps each set.
Bicep Curls
Stand with feet hip-width apart and hold a pair of dumbbells at arm’s length in front of you. Bend your elbows, keeping your core engaged, then curl the weights up towards your chest for 10 reps each set.
How to do Upper body CrossFit workout at Home
Push-Ups
Get into a plank position with your hands and feet slightly wider than shoulder-width apart. Bend your elbows, keep your core engaged, and press back up for 10 reps each set.
Reverse Flys
Stand with feet hip-width apart and hold a pair of dumbbells at home.
Push-Ups
Get into the classic push-up position and engage your core. Lower yourself towards the floor and press back up for 10 reps each set.
Plank
Start on all fours, then lower down onto your forearms with elbows directly underneath your shoulders. Engage your core, keeping a neutral spine, and hold for 30 seconds.
Tricep Dips
Sit on the floor with your hands behind you, and your fingers facing forward. Lift your hips off the ground, bend your elbows and lower yourself towards the floor for 10 reps each set.
How do Upper Body CrossFit Workouts at the Gym?
You can do some Upper Body CrossFit Workouts at the gym which include exercises like:
Olympic Lifts
Push press, clean and jerk, and snatch are all Olympic lifts that can help build strength in your upper body.
Barbell Rows
With a barbell on the ground, bend over to grip it with an overhand grip just wider than shoulder-width apart. Lift the barbell towards your chest, keeping your elbows close to your body, and aim for 10 reps each set.
Lat Pull-Downs
Sitting at a lat pull-down machine, grip the handle with an overhand grip just wider than shoulder-width apart. Pull the bar down to your chest, keeping your shoulders down.
Deadlifts
Stand with feet hip-width apart and hold a barbell just above your knees. Engage your core, then press through your heels to lift the barbell for 10 reps each set.
Squats
Stand with feet slightly wider than shoulder-width apart and hold a barbell on your shoulders. Keeping your chest up and core engaged, squat down then press through your heels to stand back up for 10 reps each set.
Overhead Press
Stand with feet hip-width apart and hold a barbell just above your shoulders. Engage your core then press the barbell overhead while keeping your elbows close.
FAQ About Upper Body CrossFit Workout
What are the 3 best upper body exercises?
The 3 best upper body exercises for CrossFit include push-ups, pull-ups, and overhead presses.
How often should I do Upper Body CrossFit Workouts?
It is recommended to do upper body workouts two to three times per week. You can modify these exercises as needed or increase the intensity as your fitness level progresses.
How many sets and reps should I do?
It is recommended to do 3 sets of 10-15 reps for each exercise. Remember to take breaks in between sets and pay attention to form over quantity.
What muscles do Upper Body CrossFit Workouts target?
Upper-body CrossFit workouts typically target the chest, shoulders, back, and arm muscles.
Do I need any equipment for Upper Body CrossFit Workouts?
For most upper-body workouts, you will just need a pair of dumbbells or kettlebells. However, if you are doing Olympic lifts or power cleans, then you will need access to a barbell and weights.
Do I need a spotter for Upper Body CrossFit Workouts?
It is recommended to have a spotter when doing any heavy lifting or maxing out on weight. Having someone there will help ensure that your form is correct and you are staying safe throughout the workout.
Final Words
Hope this article helps answer any questions about upper-body CrossFit workouts! Now, let’s get to work and start building that strong upper body! Now that you know the basics, it’s time to put them into action! Good luck!
