Strengthen Your Upper Body with these 6 Workout Moves
Not all of you work out your upper body for just appearance-related goals. Some want to push themselves beyond their limits and master what they couldn’t previously.
Here are some effective workouts to increase upper body strength.
Upper Body Strength Workouts
Push Ups
Everyone loves to hate these, but they can be modified for all fitness abilities. Start either on your legs or on your knees to increase intensity. Bring the arms closer to make it more difficult.
15 reps/3 sets with 20 seconds rest in-between
Tricep Dips
Use a step to put your hands on. The higher the step, the harder this will be. Point your fingers towards you and bend. It’s tempting to use your lower body to push you up, but only focus on the arms.
15 reps/2 sets with 10 seconds rest in-between
Shoulder Press
Using dumbbells, hold the weights out to the side at shoulder height. Lift up and slowly bring back down to this position. After a few repetitions, your arms will want to drop down, so stay strong.
10 reps/3 sets with 20 seconds rest in-between
One Arm Rows
Sit on a bench face down and hold one dumbbell. Use the other hand for balance on the bench and bring the arm with the weight up to your side. Slowly lower back down.
30 seconds/3 sets with 20 seconds rest in-between
Biceps Curls
Hold a dumbbell in each hand and curl towards your chest. Grip the weights fairly tight to provide an event weight on each arm.
8 reps/3 sets with 20 seconds rest in-between
Seated Cable Row
Sitting on a bench with your back straight, grip the cable and pull towards you. Keep both elbows tight towards the body the whole time.
15 reps/3 sets with 20 seconds in-between
After you’ve performed these moves, it’s time to take it to the next level. To increase strength, focus on using a higher weight and one/two less reps.
Don’t forget to warm up and cool down to avoid injury.
