Do push-ups regularly
Do pull-ups or assisted pull-ups
Do rows with dumbbells, bands, or cables
Do overhead presses
Do bench presses or push presses
Do dips
Do planks and side planks
Train upper body 2 to 4 times per week
Increase resistance gradually
Use proper form on every exercise
Eat enough protein
Eat enough calories to support muscle growth
Sleep 7 to 9 hours per night
Allow recovery between workouts
Stay consistent over time