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Upper Body Focus – Strength and Mobility

Goal: Strengthen the upper body while enhancing joint mobility.

Daily Benefits: Strengthening the upper body muscles aids in tasks like lifting and carrying, while improved mobility in the shoulders and arms is beneficial for a range of daily movements. This combination helps in maintaining overall upper body health, reducing the risk of strain during everyday activities.

Recommended Pre Workout: JYM Supplement Science Pre JYM

Cardio Warm-Up (Optional):

  • Light arm exercises and a quick walk to increase blood flow to the upper body.
  • Muscles Worked: Shoulders, arms, and upper back.

Strength Exercises:

  • Dumbbell Chest Press: Lie on a bench and press dumbbells upwards.
    • Equipment: Dumbbells and Bench.
    • Sets/Reps: 3 sets of 10 reps.
    • Muscles Worked: Chest, shoulders, and triceps.
  • Bent-Over Rows: Hinge at the waist and pull dumbbells to your waist.
    • Equipment: Dumbbells.
    • Sets/Reps: 3 sets of 10 reps.
    • Muscles Worked: Upper back and biceps.
  • Lateral Raises: Lift dumbbells out to the sides to shoulder height.
    • Equipment: Dumbbells.
    • Sets/Reps: 3 sets of 12 reps.
    • Muscles Worked: Shoulder muscles, particularly the deltoids.

Mobility Work:

  • Shoulder Circles: Perform large, slow circles with your arms to improve shoulder mobility.
    • Equipment: None (bodyweight).
    • Duration: 3 sets of 10 circles in each direction.
    • Muscles Worked: Shoulder joints and surrounding muscles.

Cool-Down:

  • Stretching focusing on the arms, chest, and back.
  • Muscles Worked: Eases tension in the upper body muscles worked during the session.

Recommended Post Workout: Post JYM Active Matrix

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