Upper body strength is important for a variety of reasons. Your upper body muscles work together to protect, support and facilitate movements of your elbow and shoulder joints, and your spine and scapula bones. These muscles include those of the abdomen, arms, back, chest and shoulders. The American College of Sports Medicine recommends performing a variety of upper body strengthening exercises two to three days per week.
Abdominal Machine Crunches
Abdominal machine crunches strengthen the rectus abdominis muscle on the front part of your abdomen, which functions to flex your spine forward. They are performed on a machine with a chest pad attached to a weight stack. Sit upright on the machine’s chair and lean forward, placing your forearms and chest on the pad. Contract your abdominals to press the pad forward and downward. When your torso is parallel to the ground, slowly sit back up and then repeat for six to 12 reps.
Dumbbell Rows/Triceps Extensions Combo
This exercise combines dumbbell rows and triceps extensions to work the latissimus dorsi muscles, or lats, on either side of your back, and the triceps on the back of your upper arms. Place your left shin on a bench with your right foot on the floor. Lean forward until your spine is parallel to the ground and place your left hand on the bench for balance. Extend your right arm below your shoulder and pick up a dumbbell from the floor. Flex your elbow and extend your shoulder to lift the weight upward. When the dumbbell reaches your side, extend your elbow, moving the weight next to your right hip. Slowly reverse the motion and repeat. Perform six to 12 reps on each side.
Lateral Raises/Shoulder Press Combo
This is another combination exercise that works your shoulders. Stand upright and hold dumbbells at your sides with your palms facing inward. Keeping your arms as straight as possible, arc the weights away from your body and upward until your arms form a straight line across your chest. Then flex your arms to move the dumbbells above your shoulders and press the weight straight upward above your head. Reverse the movement and repeat for six to 12 reps.
Push-ups
Push-ups strengthen your chest muscles and can be performed three ways--against a wall, from your knees and from your toes. To perform push-ups against a wall, begin by standing upright with your arms fully extended and palms flat against a solid wall, at least shoulder-width apart. Repeatedly flex your arms to move your chest toward the wall and extend your arms to push your body away from the wall. Perform 10 or more reps. To do push-ups from your knees or toes, lie face down on the ground and press against the floor, instead of a wall, to move your body.
Stability Ball Biceps Curls
Performing biceps curls on an exercise ball works the muscles of your abdomen and lower back that function to stabilize your spine while strengthening your biceps. Sit upright on a stability ball and hold dumbbells on either side of the ball with your palms facing forward. Bend both elbows simultaneously to lift the weights as close to your shoulders as possible. Then slowly lower the dumbbells back down. Perform six to 12 reps.
Stability Ball Bridge
The stability ball bridge exercise works the muscles of your lower back, which help extend your spine. Lie on your back and place your feet on top of a stability ball with your legs fully extended. Contract your lower back muscles to lift your hips until your torso and legs form a straight line. Hold momentarily and then lower back down. Perform at least 10 reps. Keep your shoulder blades on the ground and feet on top of the ball throughout the movement.
References
- "Basic Biomechanics (Fifth Edition)"; Susan J. Hall; 2007
- "Medicine and Science in Sports and Exercise"; Progression Models in Resistance Training for Health Adults; American College of Sports Medicine; 2009
- Centers for Disease Control and Prevention: Physical Activity for Everyone
- Mayo Clinic: Weight Training Exercises
- Mayo Clinic: Core Exercises with a Fitness Ball
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