how do i get a balanced upper body workout?

buffalobill41

I've been reading this guide on how to stay balanced and avoid injuries and it says you want roughly an equal amount of reps of horizontal push vs pull, vertical push vs pull, elbow flexion vs extension. Yet it also seems to indicate i want roughly the same amount of reps for chest vs back but it seems like more of the exercises work the back vs chest so how do i keep it balanced. Or does it just not matter it seems weird that it would be an issue if someone's back was too strong. And yes I do realize that most every exercise especially chest and back target many other muscle groups as well and those are just the primaries. Any tips would be appreciated right now my plan is to do flat dumbell press for hor. push (my gym just has a smith machine so i'd rather do the free weights is that better?), machine rows for hor. pull, shoulder press for vert. push, pullups for vert. pull, bicep curls for elbow flexion and skull crushers for elbow extension. Tell me what you think and how many reps you would recommend.

jemhh

My recommendation is to read through several established weightlifting/strength training programs and pick one of them to follow. An established program will be balanced and you won't have to "reinvent the wheel" by figuring out the balance yourself. Here are several programs that you can look into:

- AllPro's beginner routine
- Starting Strength
- Stronglifts 5x5
- Convict Conditioning
- Lyle McDonald's basic barbell or machine program
- You Are Your Own Gym

Michael190lbs

I do about 400 pull ups a week (4 sessions a week) and probably 20 sets of different types of rows (2x a week) 7 sets of deadlifts.

Chest I do barbell bench and dumbell flys 10 sets (5 each exercise) same for incline and decline bench. My weakest area is rear delts and I'm working on them now..

Legs -squats 8 sets, machine leg press 5 sets , Lunges 4 sets, 5 sets leg ext, 5 sets leg curl sometimes stiff legged deadlifts always hyper ext's
This is in my living room for pull ups