When it comes to building upper body strength, there's no shortage of equipment you can use. But if you want to fast-track your progress and target those muscles with precision, gym machines are a game-changer. Whether you’re looking to sculpt your chest, shoulders, back, or arms, the right machine can make all the difference.
At UPPPER, we know that strength isn’t just about lifting heavier weights—it’s about using the right tools to build muscle safely and effectively. So, let’s dive into some of the best upper body machines you should be using at the gym to maximize your gains, prevent injury, and keep you feeling stronger than ever.
1. Chest Press Machine
The chest press machine is a must-try for anyone looking to develop a strong, sculpted chest. While the bench press is a classic, the chest press machine offers a controlled movement that isolates the chest muscles, giving you a deep, focused contraction.
How It Works
This machine mimics the motion of the bench press but with more stability, reducing the need for balancing a heavy barbell. You simply sit, adjust the seat to your height, grip the handles, and press the weight away from your chest. It targets the pectorals, shoulders, and triceps, making it a fantastic compound movement to build upper-body power.
Pro Tip: Try setting the weight slightly lighter than your usual bench press to control the movement and maximize the mind-muscle connection fully.
Why It's Essential
The chest press machine is great for beginners because it removes the need to worry about balance and allows you to focus purely on muscle activation. For seasoned lifters, it’s an excellent way to isolate your chest after a compound movement, ensuring a deeper stretch and contraction.
2. Lat Pulldown Machine
If you’re looking to develop a V-shaped back, the lat pulldown machine is a top contender. This machine is designed to work the latissimus dorsi (your lats), which give your back that wide, powerful look.
How It Works
You’ll sit down, grip the bar (either wide or close), and pull it down towards your chest, keeping your elbows down and back straight. The motion is like pulling yourself up on a pull-up bar, but with more control and added weight.
Pro Tip: Use a wide grip to hit your lats and a closer grip to target your upper back and biceps more effectively. Focus on pulling with your elbows, not your hands, to ensure you’re really isolating the back muscles.
Why It's Essential
The lat pulldown machine offers a safer alternative for those who struggle with pull-ups, while still targeting the same muscles. It’s also adjustable, so you can change the grip to hit different parts of the back and shoulders. If you’re aiming for a stronger back and better posture, don’t skip this one.
3. Seated Row Machine
The seated row machine is an all-around powerhouse when it comes to targeting the back. It not only engages your lats but also works the traps, rhomboids, and biceps, making it a must-have for anyone serious about building upper body strength.
How It Works
Sit at the machine, grab the handles, and pull them towards your torso while keeping your back straight. Squeeze your shoulder blades together at the peak of the movement to really activate the upper back muscles. Slowly return the handles to the starting position and repeat.
Pro Tip: Keep your torso steady and avoid swinging to make sure you’re using your back muscles and not relying on momentum. A slow, controlled motion will lead to better gains.
Why It's Essential
The seated row is perfect for building thickness in your upper back. It also helps correct muscle imbalances by training each side individually if you're using a machine with single-arm options. Plus, it gives your biceps a solid workout without relying on curls.
4. Overhead Shoulder Press Machine
Shoulders can be tricky to train, especially when you’re worried about shoulder injuries. The overhead shoulder press machine is a fantastic way to safely target the deltoids (front, side, and rear) while minimizing strain on the joints.
How It Works
Set the seat height so that the handles are at shoulder level. Press the handles upward, locking your arms out at the top of the movement, and slowly lower the weight back down. The motion is similar to the barbell overhead press, but with more control and less risk of shoulder injury.
Pro Tip: Use a neutral grip (palms facing each other) to reduce strain on your shoulder joints while still hitting the front and side deltoids effectively.
Why It's Essential
The overhead shoulder press machine is perfect for isolating the delts without relying on stabilizing muscles. This makes it an excellent choice for both beginners and seasoned lifters who want to focus on building shoulder strength and size safely.
5. Bicep Curl Machine: Focus on Arm Strength
While free weights are great for biceps, the bicep curl machine allows for a more isolated, controlled movement, making it ideal for targeting the biceps without worrying about stabilizing the weight.
How It Works
Sit with your arms resting on the machine’s arm pads and grip the handles. Curl the weight towards your shoulders while keeping your upper arms stationary. Slowly lower the weight back down, focusing on the stretch and contraction of the biceps.
Pro Tip: Keep the motion slow and controlled. Pausing at the top of the movement for a second before lowering the weight can increase time under tension and lead to better muscle growth.
Why It's Essential
The bicep curl machine isolates the biceps more than barbell curls, making it easier to focus on muscle activation and prevent any cheating with your form. It’s also a great way to finish off your arm workout for an intense pump.
6. High Row Machine
The high row machine is one of the best pieces of equipment to target the upper back muscles, specifically the traps and rhomboids. While it may not get as much attention as other machines, it’s a powerhouse for strengthening your back and improving posture.
How It Works:
Sit at the machine, grasp the handles, and pull them towards your chest while squeezing your shoulder blades together. The movement is similar to the seated row but at a higher angle, which allows for a better range of motion and more focus on the upper traps and rhomboids.
Pro Tip: Keep your chest up and back straight throughout the movement. Focus on pulling the handles with your elbows, not your hands, to engage the back muscles effectively.
Why It's Essential
The high row machine helps balance out the development of your back, especially for those who focus heavily on chest exercises and neglect the upper back. Strengthening these muscles can improve posture, reduce the risk of shoulder injuries, and give your back that defined, muscular look.
7. Pec Deck Machine
If you're looking to target your chest with precision, the pec deck machine is a must-have in your routine. Not only does it isolate the pectorals for a killer chest pump, but it also doubles as an excellent tool for working the rear deltoids with the rear delt fly variation.
How It Works
Sit on the machine and adjust the seat so that the handles are at chest level. For the standard chest press, bring the handles together while squeezing your chest. To target your rear delts, simply face the machine, adjust the seat so the handles are in front of you, and perform the movement by pulling the handles backward, focusing on squeezing your rear delts at the end of the motion.
Pro Tip: For the rear delt fly variation, keep a slight bend in your elbows and avoid overextending. Focus on squeezing your shoulder blades together to fully activate the rear delts and upper back muscles.
Why It's Essential
The pec deck machine is a great way to isolate the chest and rear delts while minimizing the use of other muscle groups. It’s especially helpful for those who want to focus on the inner chest or build up the often-overlooked rear deltoids for better shoulder symmetry. It’s also a perfect addition to a well-rounded upper body workout that incorporates both push and pull movements.
Ready to crush your upper body workouts?
Don't forget to pair these machine workouts with UPPPER’s premium lifting gear to make sure you’re getting the best support possible. Whether you’re rocking Wrist Wraps or Lifting Straps, we’ve got you covered.
Now, get in there and start building that upper body!