How to Get a Beach Body – Upper Body Workout For Skinny Guys to Get a Ripped Beach Body

While the days of kicking sand in a skinny guy’s face may have long gone, the fear and apprehension that we get from taking our shirts off on a busy beach are still very much here, so figuring out how to get a beach body is a major skinny guy question.

Let’s face it, the beach is the ultimate stage…there’s no hiding anywhere, so looking at your best is seriously important. And you know, that’s where girls go to look for guys, so you might as well be the one to stand out.

For skinny guys, the most important area to build muscle on is the upper body as this is the most noticeable, and tends to be where your bones stick out the most (my collar bones were my own personal nightmare!)

Here is a great upper body workout that will show you how to get a beach body fast – expect major gains within weeks.

How To Get A Beach Body Skinny Guy Workout – Upper Body

An ideal upper body workout for skinny guys will work on the 5 major muscle groups, and work each of them no more than 3 times per week, as rest is an essential part of muscle growth.

You need to make sure that you are lifting heavy weights – try to get a friend or gym partner who can spot you, as your final reps should be almost impossible to do. The rep numbers I’ve given are just a guide – if you can only manage 6 on your last set, don’t worry.

Make sure you always warm up and cool down sufficiently and stretch to avoid injury.


Chest Press – this is the ultimate chest and upper body compound exercise when thinking how to get a beach body…expect massive growth and size from this one. You can also add some variety some days by inclining the bench to build your upper pec muscles (these were great for hiding my collar bones that I mentioned earlier)

Perform 3 sets of 8-12 reps


Bent Over Barbell Rows – these can also be performed with dumbbells instead of a barbell. Make sure you don’t curl you back on this; keep your abs tight and focus all the movement on your upper back muscles.

Perform 3 sets of 8-12 reps

Close Grip Chin-Ups can be performed instead if you don’t have access to a gym.


Seated Dumbbell Shoulder Press – these are fantastic for building big shoulders and trapezius muscles (those that join your neck and your shoulders), and will help you to get a beach body fast.

Focus on utilizing your shoulder muscles and avoid “cheating” by using your lower back muscles – that will only serve to cause you injury.

Perform 3 sets of 8-12 reps


Standing Barbell Curls – like the bench press, this is probably one of the most famous exercises in any gym, and a real game-changer when thinking about how to get a beach body. Grab the bar in an underhand grip and lift by “squeezing” the biceps. Don’t rock backwards and forwards like most guys do – it doesn’t help you to build muscle quickly and can cause you injury.

Perform 3 sets of 8-12 reps


Dips – these can be performed with your heels on the ground or raised on a bench (the higher they are the more difficult the exercise).

Perform 3 sets of 8-12 reps

(If you have any wrist problems – try performing Tricep Press Downs instead, using an overhand grip on a cable machine at the gym)

Pungky Dwiasmoro Hiswardhani

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