What is the best upper body exercise to do?

Training upper/lower splits means targeting each muscle group at least twice a week, sometimes even three times per week. Each workout could include 2-4 different exercises per muscle group on a given day, meaning that you could include 4-12 different exercises per muscle group per program. Bench Press. The bench press and all its variations (incline, decline with dumbbells, or the floor press) is a movement that targets the chest, triceps, and shoulders. It is one of the best movements to build horizontal pressing strength. Depending on your current level of fitness and ability, 20 minutes can give you a good workout, especially if you have a focus, such as training a specific muscle group, improving your flexibility or mobility, or elevating your heart rate. If you've been lifting for a while, you know that incline bench exercises reign supreme when it comes to upper–chest activation.

I would say anything that has to do with helping your strength.

flexibility is important.

Interval training is what you need to do.

Abdominal Crunches will help you to stay fit.

Push-ups will help you to become strong.

Squats into a jumping lunge will help you to stay fit.

Try Static Squat.