Strengthening and toning your upper body is a fast way to improve appearance and fitness. A well developed upper body gives both men and women the appearance of power while making the waist appear smaller. According to the MayoClinic.com, the increased amount of muscle you'll gain will stimulate your metabolism and help you lose fat.
Overhead Presses
The overhead press improves pushing strength by stimulating your shoulders and upper arms. By performing the overhead press in a standing position, you can also build core strength and stability. Using either dumbbells or a barbell, start the exercise with the weight level to your shoulders. Initiate the movement by pushing the weight over your head until your arms are straight. Pause briefly with the weight overhead before lowering it back down to shoulder level and repeat.
Pull-Downs
The pull-down strengthens your upper back, grip and upper arms. To perform the pull-down, you will need access to a high cable, standard in most fitness facilities. Make sure that the long bar handle is on the end of the cable. Placing your hands about shoulder width apart, grasp the cable with an overhand grip and sit on the seat under the pulley. Pull the bar down to just under your chin. Pause briefly and let the bar up to arm's length. Repeat.
Bench Presses
The bench press is advocated by the National Strength and Conditioning Association as an exercise to build the shoulders, chest and upper arms. The bench press is performed lying face up on an exercise bench, while pressing a barbell or dumbbells away from you. If performing a barbell bench press, use a bench with upright racks at the head. With this bench, you can easily rack and unrack the weight from a lying position. To execute the bench press, start by holding the weight at arm's length in the lying position. Slowly lower the bar until it touches your chest. Following a brief pause, press the weight back to arm's length and repeat.
References
- MayoClinic.com: Strength Training--Get Stronger, Leaner and Healthier
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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