What gives your upper body the best fitness bang for your buck? Aaron Marino of alpha m. addresses the two exercises that he'd perform above all others for the torso.
Alpha's #1 torso exercise is body weight dips (or assisted dip machine if you need some help). Dips work the chest-shoulders-triceps all at once! You can make them more challenging and / or target specific muscles as well by how you move your elbows and change your hand positions. Alpha is passionate about the dip! It's the most fundamental, basic, and compound movements. They are amazing- put at the beginning or end of your workout. if you are currently NOT doing dips, you are totally missing out on potential muscle growth.
What is Alpha's #2 torso exercise? Pull ups! If he's said it once, he's said it a thousand times. Pull ups work biceps and back. Incorporate them into your workout. There's no tougher upper body exercise. Start practicing. You can also use the assisted pull-up machine. You can make them as challenging or as easy as you'd like.