Basic Workouts For The Upper Body

A complete workout for upper body includes exercises for the arms, back, chest and shoulder. The various exercises for upper body are discussed in details below.

Chest Press Exercise

Rest your back on a bench, ball or floor and tighten your abs. Begin by holding the weights over your chest with your elbows somewhat bent. Then lower your arms till your elbows reach below your shoulder level. Again repeat the process. Remember not to bring the two weights together at the top.

Push Ups

It helps to build chest, arms and shoulder muscles. Lie on the floor with your face and place your hands near your waist with your palms on the floor. Then push up to make your arms straight lifting your upper body from the floor, then lower it and repeat the process again.

Dips

This exercise is a good workout for the upper body and can be done by using two chairs. Keep your head and body straight. Start from the top with your arms stretched and then lower yourself till the upper arms are parallel to the chair's seat. Hold yourself in that position and then move up to the top movement with your arms fully stretched.

Barbell Row

Holds a bar in front of your thighs then you bend your knees to tilt your upper body forward, with abs contracted. The take the weight away from your thighs and lower your back to hold the weight near your belly button.

Back Extension

Lie face down on the floor with your hands at your back. Then lift your upper body from the floor by a few inches by keep your head and neck in the same line. Hold onto that position and lift your feet from the ground by keeping your legs straight. Hold the position for few seconds and then get back to the original position. Repeat the entire process.

Overhead Press

You can do this exercise in standing position as well as sitting position. Hold the weights near you shoulder with elbows bent. Raise your arms and straighten your elbows to bring the weights up over your head. Lower your arms and repeat the process.

Front Raises

Stand with your feet apart and with abs tight in and your upper straight. Hold medium weights in front of your highs. Lift your arms with elbows slightly bending to bring the weights at your shoulder level. Lower your arms and repeat the process.

Concentration Curls

Sit down on a chair and place your right arm on the thigh of your right leg with a weight in hand. Then bring the weight near your shoulder by bending your elbow. Lower the weight and repeat.

Kick Backs

While standing lower your upper to about forty five degrees to the floor in way that it is parallel to the floor. Hold the weights near your rib cage with your elbows bent. Then straighten your elbows to raise the weights above your hip. Go back to your original position and repeat the process.

Always remember to warm up before to begin the upper body workouts. If you are not clear about the exercises discussed here in this article you should approach a fitness trainer who can demonstrate the workouts to you. It's always advisable to workout under the guidance of a personal trainer.

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