{"id":99068,"date":"2025-07-28T10:00:22","date_gmt":"2025-07-28T10:00:22","guid":{"rendered":"https:\/\/www.europesays.com\/us\/99068\/"},"modified":"2025-07-28T10:00:22","modified_gmt":"2025-07-28T10:00:22","slug":"forget-push-ups-according-to-a-scientist-these-are-the-only-two-upper-body-exercises-youll-ever-need","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/99068\/","title":{"rendered":"Forget push-ups \u2014 according to a scientist, these are the only two upper-body exercises you’ll ever need"},"content":{"rendered":"

If you\u2019re looking to build your upper body, it turns out endless push-ups might not be the best way to go. According to Coach Pak Androulakis-Korakakis (who goes by Dr Pak<\/a>), a Sports Scientist, researcher, and coach who specializes in the science of strength training, you only need two exercises to build your upper body. Read on to find out more.<\/p>\n

As a reminder, if you\u2019re new to exercise or you\u2019re returning to exercise following an injury or pregnancy, it\u2019s always a good idea to seek advice from a professional before taking on a new workout routine.<\/p>\n

What are the exercises? <\/p>\n

\u201cThese two exercises are like the squat and deadlift for your upper body,\u201d says Dr. Pak but unlike squats and deadlifts, you don\u2019t need tons of equipment \u2014 you can do both efficiently using just your body weight.<\/p>\n

You may like<\/p>\n

The exercises in question? Chin-ups and dips. Here\u2019s how to do both exercises:<\/p>\n

Chin-ups<\/p>\n

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(Image credit: Shutterstock)<\/p>\n

To do a chin-up, you\u2019ll need a pull-up bar of some sort. These can be found in most gyms, but also in local parks for free. Dr. Pak says chin-ups are one of the simplest ways to get a bigger back and biceps \u2014 in fact, they target your chest, front delts, triceps, biceps and lats. He recommends going into a full stretch on the way down from your chin-up, keeping your muscles under tension for longer. Work until failure, and if you can do 15 reps easily, think about adding weight to the exercise, using a weighted belt or weighted vest.<\/p>\n

Here\u2019s how to do a chin-up with good form:<\/p>\n