How do you put on weight in your upper body?

have you tried working out?

diet and lifting

I was gonna say ‘effortlessly’ – that’s how I put on weight on my upper body.

But seriously: Try lifting weights or swimming (great for back, arms and shoulders – ‘swimmers build’)

Eat more complex carbs and lift weights

shineyshark, here is the formula:

1.5 to 2 grams of Protein per pound of body weight (per day) use protein shakes as a supplement to your diet which. You should be eating about 5 times a day. Make sure you add Carbs as they are also essential to add MASS plus its your energy booster when you go workout.

Speaking of working out, for gaining mass you need to focus on higher wait less reps and compuond movements. Take it east though its not worth getting an injury, it will only set you back. Be consistent in both training and nutrition while getting enough rest to heal your muscle tissues. This is where the actual growth comes in. That’s it in a nut shell. Hope this helps a bit. Good luck!

sorry about the typos on my iPhone and on the go.

Thanks for these answers.. I also need to broaden my wrist. Any ideas in that regard?

Rock climbing. You gain not only muscle but also strength really fast. Plus it’s fun.