The development of the arms, shoulders, chest and back is essential to maintaining balanced strength and appearance. Even sprinters, runners and those that engage in sports such as soccer benefit from the explosive strength generated by a developed upper body. Beginning with Alan Wells in the 1980 Olympic 200 m championship and continuing to Linford Christie, arm and torso exercises carry an increasing importance for sprinters.
Pull-ups
The pull-up is one of the most comprehensive single exercises, targeting your latissimus dorsi while working the entire back, shoulders and arms. To perform a pull-up, grasp a sturdy bar with your hands approximately shoulder-width apart. Straighten your arms and allow you body to hang from the bar. Without swinging or arching, pull your body upward until your chest touches the bar. Relax and repeat. Variations can be performed by widening, narrowing or reversing your grip.
Bent-arm Pullover
Another popular exercise to develop the chest, shoulders, arms and abdomen is the bent-arm pullover. While lying on your back on the bench with your feet firmly on the floor, a partner hands a dumbbell or barbell to you at chest level. Keeping your elbows flexed and pointing at your feet, slowly lower the weight backward over your head. Slowly raise the weight until your upper arm is at a 90-degree angle with the bench, concentrating on using your shoulders to complete the lift and exhaling forcefully at the top of the lift.
Push-up
The most basic of upper body exercises works the chest, shoulders and triceps. Lie face down on the floor with your hands about 3 feet apart and your arms extended. Lower your body toward the floor until your chest is almost touching, inhaling as you go. Exhale while pressing your body back to the starting position. For an advanced workout, place your feet on a bench or chair.
Considerations
Proper form is essential for maximum results and to avoid injury. The push-up, requiring no equipment, can be performed anywhere there is available floor space and is relatively safe. Use caution when selecting a bar for the pull-up, as it must be able to hold your full body weight. The bent-arm pullover, while best suited for using heavy weights, provides the most opportunities for injury. Excessive arching of the spine can place stress on it and cause pinched nerves or damaged discs. Overextending the arms can stretch the shoulders to the point of tearing muscles or tendons. A grip that is too wide can also cause rotator cuff injuries. The heavier weight utilized during this exercise and the risk of injury makes the use of a spotter imperative for bent-arm pullovers.
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