Top 3 Exercises To Improve Your Upper Body

Top 3 Exercises To Improve Your Upper Body

Despite what some folks tell you, training your upper body won’t directly result in big and bulky muscles. Working your chest, back, arms, and shoulders consistently can tone your body, promote good posture, and ward off backache.

Why Build Upper Body Muscles?

As you age, you’d naturally lose muscle mass. Hence, it’s important to build and strengthen them so you can stay strong, healthy, confident, and independent to carry out responsibilities.

If you’re an athlete or fitness enthusiast, a strong upper body can boost your endurance. A solid upper body will support you through challenging exercises as part of your training and preparation. Conversely, a lack of focus on upper body strength can lead to back problems and the inability to carry heavy items.

As you progress, you’d have to increase your number of repetitions to keep the entire exercise regimen challenging for you. For instance, if you try doing face pulls, you might have to insert additional movements to increase the intensity.

Over time, your muscles will naturally be compelled to work harder and build more fibers to adapt to the difficulty of your workout. In turn, you’d hold bulky equipment for a longer time and become physically stronger. 

Activities To Strengthen Upper Body

When working out, make sure to include some upper body exercises in your routine. You can perform these activities in the comfort of your space. If you need a few ideas, the following are effective exercises to improve your upper body strength and aesthetics.

  1. Push-Ups

Bodyweight exercises are simple yet effective enough to build strength, whether you’re short in time or space. Among all the types of movement, push-ups are one of the most versatile bodyweight exercises that you can virtually execute anywhere.

Because of its efficacy, this exercise is considered a staple activity to any workout regimen. It’s simple yet challenging enough to help you break a sweat and build strength.

Push-ups are a great way to condition your upper body. If you don’t have any fitness equipment at home or while traveling, doing push-ups is sufficient to improve your stamina and strength. It targets various muscle groups simultaneously, helping you build endurance for the whole body. You’ll naturally notice gains in upper body strength and aesthetics as you perform push-ups frequently.

Push-ups also boost core strength, reducing chances for injury, and back and mobility problems. A strong core can help increase flexibility and balance, which is important as you age. If you experience occasional back pain, pulling in your abdominal muscles can strengthen your lower back.

Moreover, push-ups can easily be modified, depending on your current fitness level. With a plethora of variations and progressions, you can easily build the intensity of your workout regimen. At the same time, push-ups allow you to enjoy a fun and dynamic activity.

To perform push-ups, get down and place both hands on the floor. Move them slightly from each other and extend your legs. Pull your core and lower your body until your chest nearly hits the floor. Keep your back straight and ensure you’re maintaining a good form.

After two seconds, push yourself back up. Make sure to straighten your elbows as you press back. Repeat the process.

  1. Bicep Curls

You’d use your biceps in many exercises and daily activities. For instance, you engage your biceps as you perform pull-ups, use kettlebells, carry your shopping bags, or lift bulky items. Considering such usage, keep your biceps strong to help you execute tasks with ease.

If you don’t have your dumbbells, you can use and fill up your water bottle or create homemade weights. You can either stand or sit with your weights in each hand. Hold the device with palms facing forward. Keep your elbows close to your torso and bring your fist toward your shoulders

As you curl the weights, take a deep breath, pause, and return to starting position. Repeat the process on the next arm.  As you lift and contract your biceps, think of activating your shoulder muscles. Don’t rush the process, and check that you maintain a good form. Execute the entire exercise 10 to 15 times for two sets.

  1. Tricep Kickbacks

Apart from conditioning your biceps, make sure to include your triceps in your workout routine. Using the same weights, stand with it in each hand. Ensure your knees are slightly bent as you lean forward.

Keep your back straight, engage your core, and position your arms close to your torso. Only your elbows should move as you push your forearms forward and back. Repeat the process 10 to 15 times for two sets.

Final Thoughts

Exercise is one habit for self-care. While strong legs are important, a toned upper body is also crucial for many reasons. A strong upper body can boost your confidence and help you perform strenuous tasks easily. Depending on your fitness goals, a strong upper body can support you to maximize your workout routine effectively.



Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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