Upper Body Fitness

If you are using a bench that has adjustable inclines, then you can add some variation to your presses. If you have your bench at a slight incline, you will be working out the top of your chest. If the bench is at a steep incline, then you will be developing your shoulders and back of your arms.

SHOULDER PRESSES

Having strong shapely shoulders help shape your whole body.

Shoulder presses are a good way to develop your shoulder muscles and also your upper back and arms. You can do this exercise using dumbells, hand weights or a barbell.

To do this exercise, stand with your feet shoulder width apart. Hold your weights at shoulder height with your palms facing forward. Raise (press) the weight above your head and then return to starting position.

If you have lower back problems, this exercise can also be performed in a seated position.

DUMBELL ROWS

Rowing develops the muscles of your upper back, trunk and the front of your upper arms. Dumbell rows is a good exercise to simulate the act of rowing.

To do this dumbell rows, stand in front of a chair or bench and lean forward with your legs slightly bent. While supporting yourself with one hand on the chair or bench, hold the dumbell in the other hand hanging it down below the shoulder. Raise the dumbell, bending your elbow, until it reaches the side of your chest. Then lower the weight back in the starting position. When doing this exercise, keep your lower back tight as you are raising your weight.

A rowing machine is also an excellent way to improve upper body fitness, combining strength and cardiovascular fitness. Of course rowing a real boat would be the natural way to gain this type of exercise; however, we do not all have that opportunity on a regular basis.

Various household chores such as painting, cleaning, gardening, moving furniture, vacuuming/shampooing carpets, shoveling snow, etc. are all activities that also help strengthen your upper body.

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