How To Work On Upper Body Strength

Muscles in your shoulders, arms, chest and back go into creating upper body strength. Your upper body is responsible for actions that require pushing, pulling and lifting. Developing upper body strength improves performance in many sports and other fitness activities. You can work on upper body strength by performing several types of exercises.

Pull-ups

Pull-ups are a common upper body exercise. Also known as chin-ups, pull-ups require you to hang from a bar or similar structure with your arms straight and pull your body weight up. You will typically pull up at least until the bar is at neck level. Pull-ups may be performed with an overhand or underhand grip.

Push-ups

Push-ups are a classic upper body exercise that strengthen the muscles of your chest, triceps, shoulders and back. Your abdominals also are engaged to a degree to hold your body in the plank position. Push-ups may be performed in the standard way on the floor or in variations, such as handstand push-ups against a wall, one-arm push-ups or decline push-ups performed on a chair, bench or exercise ball. Use caution when attempting push-ups where your feet are off the ground because the potential for injury is higher.

Plyometrics

Plyometric movements performed with a medicine ball can increase upper body endurance and strength. Plyometrics generally consist of short, quick movements designed to increase your explosive muscle power. Hold a medicine ball over your head and throw it as hard as possible against a wall or to a partner to build upper body power, says Sports Fitness Advisor. You can also perform the medicine ball toss to the side or up over your head and into the air.

Pressing Movements

Various weight lifting pressing movements can improve your upper body strength. Exercises like the bench press and shoulder press work multiple muscles at once and may be performed with either a barbell or dumbbells. Use a spotter if you are lifting heavy weights that could cause serious injury if dropped.

Rowing Movements

Rowing movements are pulling motions that work the opposite muscles that are worked in pressing exercises. Seated rowing exercises on cable machines at the gym are upper body conditioners, as are bent-over barbell or dumbbell rows.