I absolutely love training the upper body! There is something about a strong upper body that makes me feel so powerful and so strong. Whenever I do “Instagram polls” on which part of the body people want me to program more workouts for, the upper body usually comes in last. Everyone loves training that lower body and full body, but the upper body often gets overlooked! And I am on a mission to show you how incredible working out that upper body can be!
Why are upper body workouts important?
They are important not only for strength and toning, but have major impacts on your overall fitness and well-being. Unfortunately, I have yet to find the fountain of youth (and when I do I’ll be sure to share its location with you) so for now aging is something that we all have to deal with. Consistently working out your upper body will help you now and in your long future; it will bring you a greater range of motion and overall flexibility, and most importantly these exercises increase the health of your heart.
What is the “upper body” considered when working out?
Your upper body is made up of really big muscle groups as well as really really small muscle groups! Start by finding a weight selection that matches the muscle group you will be working to get the most out of each exercise.
Your upper body is broken up into 2 categories. Your “pull” muscles and your “push” muscles. Your pull muscle group consists of your back and biceps, while the push muscles consist of your chest, triceps, and shoulders. Pairing these muscle groups together is going to give you optimal results by keeping all related muscles in the same training session.
Some of my favorite back and bicep exercises (your pull muscles):
Back workouts
1. Reverse Fly – Hinge at hips, soft bend in knees, neutral spine; start weights parallel to the floor and extend up and out to sides while squeezing shoulder blades together
2. Sword draw – Start with 1 weight in hand close to the opposite hip. Draw the weight up and across the front of the body in a diagonal line, stopping at the top corner.
3. Supine Row – Hinge at hips, soft bend in knees, neutral spine; Face palms away from the body. Bring weights to hip bones keeping elbows close to sides. Elbows should hit about a 90 degree angle.
Bicep workouts
1. Bicep Curls – Start with palms facing out and arms in full extension. Bring weights up by bending at the elbow. Keep elbow close to sides. Avoid swinging!
2. Serving Platters – Start with elbow in a 90 degree bend with weights at your midline and palms facing up. Press weights forward and then retract back to starting position.
3. Wide Curls – Rotate your elbows to the side of your body. Palms face out. Bring weights up to top range. Bring back to a full extension at the side of your body.
Some of my favorite chest, tricep + shoulder exercises (your push muscles):
Chest Workouts
1. Offset Push-up – Place one hand on a dumbbell and the other on the floor. Slowly lower yourself in a push-up position with the instability of the uneven surface. This will put extra fire into your upper body.
2. Triple Pulse Chest Fly – Lay on back with dumbbells out to sides following your chest line. Pulse for 3 in the extended position and then bring weights up, connecting at the top right at chest line.
3. Hex Press – Lay on back with dumbbells touching straight above your chest. Press the weights down to your chest, staying connected the whole time.
Tricep Workouts
1. Skull Crushers – Lay on back, start with weights above shoulders, palms facing each other. Lower the weights until your elbow hits a 90 degree angle, keeping the elbows parallel to each other the whole time.
2. Tricep Push Up – Place hands directly under shoulders. Keep your elbows close to sides as you lower into the push-up. Keep spine in neutral.
3. Tricep Kickback – Hinge at hips. Keep elbows in a 90 degree angle, and then press back to an extension. Return to a 90 degree angle.
Shoulder Workouts
1. Kneeling Single Arm Shoulder Press – Kneel with your chest lifted. Hold one weight in hand at shoulder height and slowly raise above head. Keep your elbow approximately 30 degree from midline.
2. Lateral Raise – Hold weights next to sides. Slowly raise weights to approximately 30 degrees from your midline and stop when you reach shoulder height. Return back to starting position.
3. Front Raise – Face palms towards body. Lift weights straight out from midline, stopping at shoulder height. Return back to starting position
These exercises will bring some heat to that upper body! I can’t wait for you to try them! And hey, you just might fall in love with your upper body training days! I have over [insert number of upper body workout videos] training sessions on the upper body with loads of other circuits you can complete in under an hour at home. Learn more about me, my background as a personal trainer, and my passion for helping women reach their fitness goals here.