Upper Body Strength Workout
This upper body workout focuses on strengthening the arms, shoulders, chest, and back to improve overall upper body strength, posture, and functionality.
Warm-Up
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90/90 Wall Balloon-Breathing
Instructions: Hook your heels into the wall with your hamstrings. Tuck your tailbone between your knees.
Duration: 3 minutes
Muscles worked: Core, hamstrings
[90/90 Wall Balloon-Breathing Video] -
High Knees
Instructions: Stand tall and jog in place, bringing your knees as high as possible with each step.
Duration: 2 minutes
Muscles worked: Hip flexors, quads, calves
[High Knees Video]
Warmup Stretching Exercises
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Adductor Mobilization
Instructions: Extend one leg out. Push your hips back to lengthen your adductor. Keep your spine neutral.
Duration: 30 seconds each side
[Adductor Mobilization Video] -
Hip Flexor Stretch
Instructions: From a kneeling position, step one foot forward and push your hips forward. Hold and switch sides.
Duration: 30 seconds each side
[Hip Flexor Stretch Video]
Main Exercises
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Bent Over Dumbbell Rows
Instructions: Stand with feet shoulder-width apart, hinge at the hips, and row the dumbbells to your waist.
Duration: 3 sets of 12 reps per side
Muscles worked: Back, biceps
[Bent Over Dumbbell Rows Video] -
Push-Ups
Instructions: Keep your body in a straight line from head to heels, bend your elbows, and lower your chest to the floor. Press back up to the starting position.
Duration: 3 sets of 10 reps
Muscles worked: Chest, triceps, shoulders
[Push-Ups Video] -
Resistance Band Shoulder Press
Instructions: Stand on the band and press the handles overhead.
Duration: 3 sets of 15 reps
Muscles worked: Shoulders, triceps
[Resistance Band Shoulder Press Video] -
Alternating Dumbbell Curl
Instructions: Curl the weight without letting your shoulders pop forward. Don’t arch your lower back.
Duration: 3 sets of 15 reps
Muscles worked: Biceps
[Alternating Dumbbell Curl Video] -
Band Pull-Apart
Instructions: Hold a resistance band in front of you with both hands, arms extended, and pull it apart while squeezing shoulder blades.
Duration: 3 sets of 15 reps
Muscles worked: Upper back, shoulders
[Band Pull-Apart Video]
Core Exercises
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Plank
Instructions: Hold your body in a straight line from head to heels, keeping your core tight.
Duration: 3 sets of 30-60 seconds
Muscles worked: Core, shoulders, glutes
[Plank Video] -
Mountain Climber
Instructions: Brace your abs in order to pull your ribs down, and keep your tailbone tucked under. Move your legs alternately as if climbing a mountain.
Duration: 3 sets of 30 seconds
Muscles worked: Core, hip flexors, shoulders
[Mountain Climber Video]
Cool-Down
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Child’s Pose
Instructions: Kneel on the floor, sit back on your heels, and reach your arms forward while lowering your chest to the ground.
Duration: 1 minute
[Child’s Pose Video] -
Supine Glute Bridge
Instructions: Lock your ribs down with your abs. Tuck your tailbone between your knees. Raise hips without arching your back.
Duration: 1 minute
[Supine Glute Bridge Video]
Incorporate this Upper Body Strength Workout into your weekly fitness routine to build and maintain a strong, toned upper body. Ensure you’re focusing on proper form and controlled movements to maximize benefits and prevent injury. Keep a fitness journal to track your progress over time, and complement your strength training with adequate rest and proper nutrition. It’s important to stay hydrated and listen to your body’s signals to avoid overtraining.
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