Anything above the waistline is considered your upper body. This includes your chest, shoulders, back, arms and stomach. When you have fat in any one of these locations, performing key exercises can help build muscle, increase definition and melt away pounds. You can do this using free weights and body weight.
Upper Body Cardio
When you want to lose weight, it's important to understand that you cannot spot reduce it in one location. Fat has to be burned throughout your entire body. This can be achieved with cardiovascular exercise. To boost your efforts, you can do cardio that involves your upper body. Elliptical training, rowing, versa climbing, jumping rope, swimming and kick boxing are examples. Aim for 45 to 60 minutes of cardio and do it at least three days a week.
Bench Presses
Bench presses work your chest, shoulders and triceps simultaneously and you can perform them with dumbbells or a barbell. Lie face-up on the bench with your knees bent and feet flat on the floor. Once into this position, grab the bar with a wide grip, push it off the supports and hold it straight above you. Slowly lower it down to your chest, push it back up and repeat for 10 to 12 reps.
Front Presses
Front presses work your shoulders and upper chest, and they are done with a workout chair. Sit on the chair while holding dumbbells right above your shoulders with your palms facing forward. In a controlled motion, push the weights up and toward each other, stopping them an inch apart. Slowly lower the dumbbells and repeat 10 to 12 times.
Bent Over Rows
Bent over rows are done with dumbbells and they work your back, biceps and shoulders. Stand with your feet shoulder-width apart, hold the dumbbells in front of your thighs and bend forward until your back forms a 45-degree angle to the floor. With your arms hanging straight down toward the ground, lift the dumbbells up to your stomach and squeeze your shoulder blades together. Slowly lower the weights and repeat for 10 to 12 reps.
Dips
Dips are body weight exercises that target your triceps. This is the location where underarm flab often appears. To do these, you need two benches placed parallel to each other and slightly wider apart than the length of your legs. Grasp one bench with your hands shoulder-width apart and place your heels on the other one. Your butt should be slightly in front of the bench at this point and your arms should be fully extended. Slowly lower yourself down by bending your elbows. Once your upper arms parallel the floor, push back up and repeat for 10 to 12 reps.
Twist Curls
Twist curls work your biceps which are found on the front side of your upper arms. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. In a controlled fashion, lift the weights up and twist your wrists so your palms are facing your chest. After you have squeezed your biceps forcefully, lower the weights back to the starting point and repeat 10 to 12 times.
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