5 Exercises That Target Your Upper Body
Upper body strength is important for performing everyday activities, such
as carrying groceries, picking up a child or even working at your desk all
day. It is important to include a balance of upper and lower body
exercises in your workout routine, but if your upper body workout is a bit
lacking, consider adding these six exercises.
1. Overhead Press
The overhead press works out your entire body but particularly targets
the shoulders, upper chest, back and arms. To perform this exercise, you
will need a weighted barbell. In addition to improving strength, this is a
great exercise for improving your overall balance and body control. You
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2. Pushup
The pushup works your arms, shoulders, chest and back muscles and can be
performed without any equipment. To perform the exercise, put your hands
on the floor, slightly wider than shoulder-width apart and place your legs
behind you. Lower your body close to the floor in a controlled manner and
then push back up to your starting position. You can do different
variations of this exercise by adjusting your hand positioning, using one
hand instead of two, positioning your legs differently or resting your
weight on your knees instead of your toes.
3. Dumbbell Curls
This exercise is primarily for your biceps. You will need at least one
weighted dumbbell. If you want to work both arms at the same time, you
will need two. If you want to do the exercise while seated, you will need
a workout bench. To perform the exercise, sit or stand with a dumbbell in
one or both hands. With your elbows close to your torso, curl the weights
upwards, while flexing your biceps. Pause at the top of the movement and
then return the weights to their starting position.
4. Pull-up
The pull up is a great workout for your back, arms and shoulders. You
will not need any weights for this exercise, though you can add weight to
make the exercise more difficult. You will need a pull-up bar. If
you have space in your home, you can install a bar that attaches to the
wall or ceiling. Door frame models are also available for home use. To do
the exercise, grasp the bar with both hands, about shoulder-width apart
and allow your body to hang under the bar. Using your core and biceps,
pull yourself up until your chest is level with the bar. Hold for a second
before returning to the starting position. To get the most out of the
exercise, lower yourself back down in a controlled fashion, rather than
letting gravity do all the work for you.
5. Bent-over Row
The bent-over row mostly works your shoulders and back. To do this
exercise, you will hold a weighted barbell, using an overhand grip, with
your hands placed just outside of your legs. Flex your knees slightly and
then bend forward at the hips, while keeping your shoulder blades back.
Pull the bar upwards towards your chest, leading with your elbows and then
return it to the starting position, being sure to maintain control on the
way down.
6. Bench Press
This exercise works the chest muscles and can be performed with either
two dumbbells or a weighted barbell. You will need access to a weight
bench to perform this exercise properly. Lie with your back flat on the
bench. If performing with dumbbells, hold them in each hand. If you are
using a barbell, you will need to lift it off the bench. Lower the barbell
or dumbells until your upper arms are parallel with the floor, pause and
then push the weight back to the starting position.
Whether you have access to the latest fitness equipment or just a handful
of free weights and your body weight, you can get a great upper body
workout. Do these exercises consistently to get the best
results.
