| Strength training is very important for any overall | | | | tight to the bench for stabilityo Take the bar off the |
| fitness program and having a strong upper body has | | | | rack and position it just above your chest, elbows |
| many advantages. Having a high level of overall lean | | | | locked outo Slowly lower the bar to your chest without |
| muscle can aid in a long term elevation of your | | | | touchingo Forcefully drive the bar straight back up and |
| metabolism and the upper body features some very | | | | exhale |
| large muscle groups including the pectorals major | | | | 4. Barbell Bent Over Rowo Muscles targeted: Upper |
| (chest), rhomboids and latissimus dorsi (back muscles) | | | | back, biceps, shoulders, abdominals, lower backo |
| along with the entire shoulder girdle. Balanced upper | | | | Slightly bend your knees, lean forward and push your |
| body strength also helps develop good posture which | | | | hips backo Flatten your lower back and tighten your |
| can give the look of a lean, slim body. Another | | | | abdominalso Tuck your chin and position the weight |
| advantage is that effective strength training will | | | | below your belly button, arms straighto Retract your |
| develop a very athletic and fit body and everyone | | | | shoulder bladeso Row the weight up to your ribcage, |
| wants their arms to look good, right? | | | | pausing at the top to squeeze your backo Keeping |
| In terms of upper body training; I approach this as I | | | | your chin tucked and back flat, lower the weight to |
| would any other area. Train your larger muscle groups | | | | starting position and repeat |
| and movements because that is how the body moves | | | | 5. Dumbbell Standing Shoulder Presso Muscles |
| and in doing this you burn more calories, recruit more | | | | targeted: Shoulders, triceps, abdominals, lower back, |
| muscle fibers, and elevate your overall work rate. This | | | | obliqueo Position your feet shoulder width aparto Hold |
| should be the staple of your program and then be sure | | | | 2 dumbbells, one at each shouldero Looking straight |
| to add in some accessory exercises in order to keep | | | | ahead, engage your abdominalso Press the weight |
| a balanced state around each joint and to prevent | | | | over your head with palms facing forwardo Exhale as |
| injuries. | | | | you press and fully extend your elbowso Slowly return |
| All of these exercises will recruit large muscle groups | | | | weight to starting position and repeato Be sure to |
| which in turn burn more calories during the workout | | | | keep your back tight and straight as you raise the |
| and elevate the metabolism for a long period of time | | | | weight |
| after training. | | | | 6. Body Weight Dipso Muscles targeted: Triceps, |
| Here are my top 7 upper body strength exercises and | | | | shoulderso Position yourself on a dip bar with eyes |
| an explanation of technique: | | | | straight aheado Place your hands in the middle of the |
| 1. Chin Upso Muscles targeted: Upper back, biceps, | | | | bar and elbows pointed straight backo Slowly lower |
| shoulders, abdominalso Use a close, reverse grip with | | | | your body down to the range of your shoulder jointso |
| palms facing youo Start with arms straight and retract | | | | Keep your elbows pointing back through the entire |
| your shoulder bladeso Look up toward the bar and | | | | seto Exhale and strongly push your body back up, |
| drive your elbows down toward your ribcage as you | | | | locking out your elbows for maximum benefit |
| elevate your chest to the baro Squeeze your upper | | | | 7. Ring Rowso Muscles targeted: upper back, biceps, |
| back muscles as you get to the topo Raise your chest | | | | shoulders, abdominalso Rings are rarely found in gym |
| as close to the bar as possible and slowly descendo | | | | settings but if you can get your hands on these, they |
| Perform as many as you can with good posture and | | | | are greato Set up the rings on the top of a squat rack |
| no swingingo These can be modified by placing a band | | | | at waist heighto Lie on your back with legs straight |
| or a partner's hand under one knee for support | | | | and retract your shoulder bladeso Grab rings and pull |
| 2. Push Upso Muscles targeted: Chest, back, shoulders, | | | | your body up as high as you cano Squeeze your |
| biceps, triceps, abdominals, lower back, hip flexors, | | | | upper back and shoulders at the topo Slowly lower to |
| obliqueo Place your hands shoulder width apart with | | | | the bottom, keeping tension on your backo Make |
| elbows facing backo Elevate onto your toes and | | | | these more difficult by elevating your feet or wearing |
| tighten up your abdominals, hips, and gluteso Look at | | | | a weight vest |
| the floor and slowly lower your body down, trying to | | | | All seven of these exercises are great for developing |
| touch the floor with your noseo Exhale as you | | | | a lean and athletic upper body with great posture. |
| forcefully push back up to the starting pointo Can be | | | | Making these exercises the staples of your training |
| modified with medicine balls, physio balls, and weight | | | | program will ensure high levels of strength and calorie |
| vests for difficulty | | | | burn due to the intense nature of each movement. |
| 3. Bench Presso Muscles targeted: chest, shoulders, | | | | Give these movements a try as a replacement to |
| tricepso Lie on the bench with your feet flat on the | | | | typical gym machines and isolated movements. Use |
| flooro Grip the bar at a shoulder width positiono | | | | these in conjunction with large lower body movements |
| Squeeze your upper back muscles (lats) to help | | | | to develop a full body training plan of 5-7 exercises. |
| stabilize your shoulderso Keep your lats and glutes | | | | |