Thursday, July 18, 2024


Focus on training your upper body with this series of easy-to-follow exercises you can do at home,  no equipment required. Follow the descriptions and videos with options to fast forward or rewind each exercise. 

Alternating punches 

Purpose: Strengthening shoulders, chest and triceps.

e both hands into a fist just under your chin.Extend  one arm  at a time and fold it in front of you, creating a straight line from your shoulder to your hand. Return your hand to the guard position and alternate strokes, maintaining a consistent rhythm. 

How to Advance: Increase the speed and power of each punch, standing on the balls of your back foot to generate more power. Grab two dumbbells/light objects to increase resistance. 

Retreat: Reduces the speed, power, and movement range of  each strike.Lateral and Lateral
Arm Raises

What is it for: Shoulders, lateral and anterior deltoids. 

How to do it: Stand upright with your feet about hip-width apart, roll your shoulders back, tense your core and look straight ahead. Keeping your arms almost fully extended, raise them forward to shoulder height before lowering them again. Then raise both arms to the sides to shoulder height and lower them again. Use both movements alternately. Strengthen your upper body.

Studies show that strength training and exercise in general can help boost  metabolism,1reduce the risk of injury,2 strengthen  bones,3 and more. While general strength has many health benefits, upper body strength has specific benefits, especially as we age. 

Developing a stronger, more stable upper body can help you with everyday lifting, carrying and reaching tasks. Strengthening your upper body can also  potentially help improve posture. 

Rowing with a barbell, band or dumbbells 

rowing is the perfect exercise for strengthening the lower and upper back.It is effective and saves time because it works the entire back and core muscles at the same time.5 When doing this exercise, make sure that your back and core muscles remain tight and that you do not bend or  arch your back too much, as this will cause injury can lead. 

Note that the image above shows a variation with a set of dumbbells; However, you can also use a band or beam. To set up, stand with your feet slightly shoulder-width apart and place your arms on the outsides of your legs. 

Holding a dumbbell in each hand, palms  down, bend at the waist, bring your torso forward, and bend your knees slightly. Maintain a straight back. The dumbbells should be directly in front of you with your arms hanging perpendicular to the floor and torso. 

Keeping your upper body still, lift the dumbbells toward you while keeping your elbows close to your body.

Dumbbells should be lowered to the starting position. 

There isn’t anyt any restrict to how typically you may repeat this.

For an even more complete upper and lower body workout, try simple dumbbell exercises while pedaling on one of these best underdesk bikes. 

A word from Verywell 

If you want to increase your upper body strength, especially as a beginner, be sure to use enough light weights until you build up your strength and always make sure you are  performing the exercises correctly to avoid injury to avoid . 

A personal trainer can help you progress properly in your strength training program  so you continue to see confident results.If you have questions about the benefits of developing upper body strength, consult a doctor or personal trainer who can advise you. 


What it’s for: Strengthening the muscles of the anterior and posterior chain. 

How to do it: Stand  together along with your toes approximately hip-width apart. Lean forward from your hips and place your hands on the floor in front of your feet. Inhale and move your hands forward one at a time so that your heels come off the floor as your body begins to form a straight line from your heels to your head.Once you’re in a stretched plank position, perform a push-up before reversing the movement and returning to the starting position. 

How to progress: Increase the number of push-ups on each rep. 

Instructions for securing: Remove the upward pressure element of the exercise. 


What it’s for: Strengthening the chest, shoulders, triceps and abdomen. 

How to do it: Get on all fours, arms outstretched and shoulders directly over your hands.While standing on tiptoes and keeping your hips in line with your shoulders and feet, lower your chest toward the floor by bending your elbows. Before you reach the floor, extend your elbows and push your body  up to the starting position. 

How to progress: Place your feet on an elevated surface, e.g. stand on a step or the sofa and perform the exercise in an inclined position.How to go back: Place your knees on the floor and focus on performing the exercise  the same way while lowering your hips, keeping them in line with your shoulders and knees at all times. 

Triceps dips on the floor 

 What is it for: Strengthening the triceps, chest and shoulders. 

How to do it: While sitting on the floor, place your feet flat on the floor and bring them  towards your hips with your knees bent. Place both palms on the floor behind your hips and bend your elbows. From here, lift your hips  off the floor by extending your elbows before lowering yourself back down.How to progress: Perform the exercise while lifting one leg  in the air, or place your hands on the edge of a step, seat, or couch and perform a full triceps dip.



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