Resistance training (also known as strength training) is an important part of any fitness program, especially for the upper body. Contrary to what you may be told, resistance training won’t make you bulky or have large muscles.
Regularly working out your shoulders, arms, chest, back, chest and shoulders is essential for keeping your upper body strong. It will also help you define your muscles. Strength training is not just for women.
Rebekah Miller MS, CSCS and NASM-CPT founder of Iron Fit Performance says that building strength in the upper body makes it easier to do daily tasks, as well as helping to prevent osteoporosis.
The best part? Resistance training can be done in your own home. We’ve collected the top exercises that you can do at home to tone your upper body.
It is easy to do strength training at home. You will need the following equipment:
* An exercise mat
* A few resistance bands with different strengths
* Two or three sets dumbbells of different weights
Get warm
Warming up is the best and easiest way to prepare for a workout. Begin by warming up with exercises that increase circulation and target your muscles.
This could include doing arm circles and arm swings, windmills, or arm swings for upper body exercise. Light cardio exercises like walking or running in place can increase your heart rate and blood flow.
According to the American Council on Exercise it takes between 8 and 12 minutes to warm up fully.
After you have warmed up, focus on exercises that target your chest, arms, and shoulders.
1. Dumbbell curls
Biceps are the target
1. Standing or sitting with dumbbells in your hands, arms at your sides, feet shoulder width apart, and dumbbells in both hands, stand or sit.
2. Your elbows should be close to your torso. Then, rotate the dumbbells so that your palms face your body. This is your starting point.
3. Take a deep inhale and curl your weights up while contracting you biceps.
4. Initially, pause at the top of your curl and then lower back to the beginning position.
5. Repeat the process 10-15 times. Do 2 to 3 sets.
2. Triceps kickback
Targets: Triceps
1. Hold a dumbbell in each of your hands, with palms facing in towards each other. Keep your knees bent.
2. Keep your spine straight and hinge forward towards your waist, so that your torso is parallel to the ground. Engage your core.
3. Your head should be in line with your spine. Keep your upper arms close to you. Bend your forearms forward.
4. When you inhale, keep your upper arms still and straighten your elbows. Push your forearms backwards while engaging your triceps.
5. Take a deep breath and then pause.
6. Repeat the process 10-15 times. Do 2 to 3 sets.
3. Triceps dip
Targets: Triceps and shoulders
1. Place your back on a comfortable chair. Place your arms and feet on the floor, with your feet flat on it.
2. Place your palms down on your hips, and grab the seat’s front.
3. While you grip the seat, move your body away from the chair. Your knees should be bent slightly and your glutes should touch the ground. Your arms should be extended fully to support your weight.
4. Take a deep breath and lower your body to a 90-degree angle.
5. Keep your eyes closed at the bottom. Inhale and push your body upwards to return to the starting position. Then squeeze your triceps towards the top.
6. Repeat the process 10-15 times. Do 2 to 3 sets.
4. The Resistance Band is falling apart
Targets: Back, biceps and triceps.
1. Standing at chest height, extend your arms in front of yourself.
2. Keep a resistance band between your fingers so that it is parallel to the ground.
3. Keep your arms straight and pull the band towards your chest. Then, move your arms outward. This motion should be initiated from your mid-back.
4. As you straighten your spine, squeeze your shoulders together. Take a moment to pause, and then slowly return back to the original position.
5. Repeat the process 12-15 times. Do 2 to 3 sets.
5. Dobbell row with two arms
Targets: Back, biceps and triceps.
1. Hold a dumbbell in each of your hands and stand with your legs apart.
2. Your knees should be bent slightly. Now, bend at the waist and extend your torso forward. The dumbbells should be held in your arms. Throughout the entire movement, keep your core engaged.
3. Keep your upper body still and engage your back muscles. Bend your arms and bring the dumbbells to your side. Your ribcage should be your goal.
4. Stop and squeeze the top.
5. Slowly reduce the weight to the starting position.
6. Repeat the process 10-12 times. Do 2 to 3 sets.
6. Wall angels
The targets: Back, neck, shoulders
1. Your head should be pressed against the wall. To help you position your body correctly, your feet may be slightly off the wall. Keep your knees bent slightly.
2. With your backs against the wall, extend your arms straight up above your head. This is your starting point.
3. As you move your arms towards your shoulders, squeeze your mid-back muscles. Your body should be pressed against the wall during the entire movement.
4. Your arms should be slightly lower than your shoulders, so slide your arms along the wall. Hold this position for a moment, then move your arms back to the original position.
5. Repeat the process 15-20 times. Repeat 2 to 3 times.
7. Press your chest
Targets: Chest, shoulders, and triceps
1. With your knees bent, place your hands on the exercise mat. This exercise can also be done on a bench.
2. Keep your elbows straight and in a 90 degree position. Your back should be flat on the ground. Your chest should be above the dumbbells.
3. Take a deep inhale and extend your arms upwards until the dumbbells touch.
4. Then, pause and then return to the original position.
5. Repeat the process 10-15 times. Do 2 to 3 sets.
8. Mountain climbers
Targets: Chest, shoulders, arms and core.
1. Push up or plank. Keep your hands below your shoulders and your core engaged.
2. Slowly, bring your right knee towards your chest. Pull your left knee towards your chest as you push it back.
3. At a rapid pace, alternate between your legs.
4. Continue for 20-40 seconds. Repeat 2 to 3 times.
9. Dumbbell front raise
Targets: Shoulders, focusing on the anterior deltoid muscles
1. Each hand should hold a dumbbell.
2. Place the dumbbells in front your upper legs, with your elbows slightly bent or straight.
3. Move dumbbells forward, and up until your upper arms reach the horizontal.
4. The starting position is lower than the ending one.
5. Repeat the process 10-15 times. Do 3 sets.
10. Deltoid raise
Targets: Shoulders, biceps and triceps
1. Standing with your feet slightly bent, bend your knees and keep your hips apart, place your feet on the floor. Keep dumbbells in your hands, palms facing your thighs.
2. Engage your core by leaning forward at the waist.
3. To form a “T”, lift your arms to the side, reaching shoulder height.
4. Revert to the original position.
5. Repeat the process 10-15 times. Do 2 to 3 sets.
* Warm up and cool off. It is important to warm up before you do any resistance exercise. This not only prepares your body for the workout, but also lowers your chance of getting injured. Do cardio or dynamic stretching for at least 5-8 minutes. After your workout is done, cool off and stretch.
* Pay attention to your form. Miller suggests that you should focus on your technique or form when you start a new workout program. As you gain confidence, endurance and strength, you will be able to lift weights or perform more sets.
* Engage your core. To support your lower back, core strength is required for each exercise. You can stay safe by engaging your abdominal muscles before performing any move. Also, keep them engaged throughout the exercise.
If you feel pain, stop. You shouldn’t feel pain when doing upper body exercises. They may cause muscle strain and discomfort. If you feel discomfort, stop and evaluate the issue. Consider working with a personal trainer if the discomfort is due to improper form. If the pain continues to persist, even after correcting your form and getting your doctor’s approval, you should consult your physical therapist or doctor.
There are many benefits to upper body resistance training or strength training. It can increase muscle strength and endurance in your back, chest, shoulders, and arms. It can also help you lose calories, decrease your risk of injury, build stronger bones, and increase your bone strength.
Try to do an upper-body workout at least once a week for best results. Begin slowly, with fewer repetitions or sets. Gradually increase the intensity of your workout to build your strength.
