| Toning and strengthening the upper body muscles is | | | | (remember not to lock your elbows), then slowly bring |
| important to not only look good, but to keep you strong | | | | the weight back to starting position. Perform 8-10 reps, |
| and make everyday activities much simpler. A toned | | | | for three sets. |
| and shapely upper body is the perfect complement to | | | | Bicep Curls |
| a well-defined lower body. Below are five basic upper | | | | This activity builds the bicep muscles. Begin by holding |
| body exercises that should be a part of everyone's | | | | dumbbells in each hand (or a barbell in both hands) with |
| weight training regimen. | | | | your arms almost straight and the weights at thigh |
| Chest / Bench Press | | | | level. Slowly raise the weights by bending at the elbow |
| The chest (or bench) press is an excellent upper body | | | | until the weight is almost at chest level. Slowly lower |
| exercise that strengthens the chest muscles, biceps, | | | | back to starting position. Perform three sets of 8-10 |
| triceps and front shoulder (deltoid) muscles. It really is | | | | reps. |
| an all-encompassing work-out. This can be performed | | | | Tricep Extensions |
| with two dumbbells, one barbell, with rubber exercise | | | | This exercise works the tricep muscles behind the |
| bands, or on a chest press machine. | | | | arms. Begin by holding one dumbbell with both hands |
| Begin by laying flat on your back, preferably on a | | | | over your head with straight arms. Try to keep your |
| work-out bench. If you are using dumbbells, start with | | | | elbows in, as close to your head as possible. Slowly |
| each dumbbell at either shoulder. Slowly bring them | | | | lower the weight behind your head by bending your |
| together in front of you as you straighten your arms. If | | | | elbows until the weight is about at your neck level. |
| you are using a barbell, simply start with the barbell | | | | Slowly bring the weight back above your head to |
| resting gently on your chest, then slowly extend your | | | | starting position. Perform 8-10 reps, for three sets. |
| arms in order to push the weight away from you. | | | | Bent-Over Rows |
| Slowly bring your arms and weights back to starting | | | | This exercise works the upper back, biceps, forearms |
| position. Perform between 8-12 repetitions, for three | | | | and rear deltoids (shoulders). Begin by resting your left |
| sets. | | | | knee, shin and hand on an exercise bench, while your |
| Performing push-ups is an activity that basically mimics | | | | right foot is planted on the floor. Hold a dumbbell with |
| the mechanics of the chest press. Instead of using | | | | your right hand, hanging down. Slowly raise the weight |
| weights, you use your body weight for resistance. | | | | until it is at armpit level, keeping your elbow close to |
| Instead of facing up, you would be facing the floor. The | | | | your body. Slowly lower the weight back to starting |
| muscles worked are virtually the same. | | | | position. Perform 8-10 reps, for three sets. |
| Military / Shoulder Press | | | | Alternatively, you can perform these rows by standing |
| The shoulder (or military) press works the front and | | | | upright, and hook a rubber exercise band around a |
| side deltoids (shoulders) and the triceps. You can | | | | post. This way, both arms can work at the same time |
| perform this exercise with two dumbbells, one barbell, | | | | by pulling the bands in towards your body. |
| or an exercise band as well. Begin by standing upright, | | | | All the above exercises are very basic upper body |
| with your arms bent and your barbell at chest level (or | | | | workouts that are sure to get you results. Not only will |
| dumbbells at shoulder level). Slowly raise the weight | | | | they tone and develop lean muscle tissue, they will also |
| above your head until your arms are straight | | | | help you develop important upper body strength. |