You need to lift heavy weights with fewer repetitions to build upper body strength. According to the National Strength and Conditioning Association, the ideal repetition range is fewer than six repetitions. Work large, multi-joint muscles, primarily, rather than burning out the smaller muscles and compromising the major muscles' strength. Consult a physician if you are new to exercise, and use a spotter or start on machines to build base stability.
Shoulder Press
Do this exercise seated on a bench with a vertical back rest. Holding dumbbells, raise your arms straight above your head with palms facing forward. Bend and lower your arms until your elbows are bent about 90 degrees. Press back up, and repeat. Keep your abdominals engaged to avoid arching in the low back. This exercise strengthens the shoulders.
Bent-Over Row
Place your right hand and right knee on a horizontal bench, and keep your left foot on the floor so that your back is parallel to the bench. In your left hand, hold a dumbbell with your palm facing toward your body. Raise your left arm until it is bent about 90 degrees or until the dumbbell is hip height. Squeeze your shoulder blades together and keep your abs engaged. Slowly lower the dumbbell until your left arm is straight and repeat. When you switch sides, remember to put your left hand and knee on the bench, with your right foot on the ground. This exercise targets the rhomboids.
Bench Press
Lie flat on a horizontal flat bench press with feet flat on the floor. Grab the bar and lift it off the rack. Slowly lower the bar to your chest, or until your arms bend about 90 degrees. Press the bar back up until arms are straight, but not locked out. This works the pectoralis major, minor and anterior deltoids.
Pull-Ups
This can be done on an assisted pull-up machine, or unassisted on a straight bar. Grasp the bar a little wider than shoulders-width apart. Without jumping or swinging your legs, engage your back muscles and pull your chin above the bar. Slowly lower yourself back down and repeat. This exercise can be done for more than six reps if you are able too.
Biceps Curl
Stand and hold a dumbbell in each hand with palms facing forward. Slowly contract the biceps and raise the forearms up until your arms are bent more than 90 degrees. Lower back down and repeat.
Triceps Extension
Lie flat on a horizontal bench holding a barbell with arms extended directly over your face. Slowly bend at the elbows and lower the barbell toward your forehead. Contract your triceps and raise the dumbbells back up. The only movement here is coming from the forearms. The upper arms do not move.
References
- The American Council on Exercise: Chest and Back Workout
- The American Council on Exercise: Shoulders and Arms Workout
- "Essentials of Strength Training and Conditioning;" National Strength and Conditioning Association; Thomas R. Baechel and Roger W. Earle; 2008
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