Excess weight in the upper body can make a trip to the beach an unnerving experience. Instead of covering up in T-shirts to take a swim, get active. Strength training develops muscle to fire up the metabolism and aid in weight loss. Although you can't spot-reduce fat, you can incorporate targeted exercises into your full body training routine to lose inches off your upper body.
Barbell Bent-Over Rows
Performing barbell bent-over rows works the upper back and core muscles. Stand with your feet shoulder-width apart. Bend over so your upper body is almost parallel to the floor. Hold the barbell with your palms facing up. Position your arms straight and perpendicular to the floor. Squeeze your shoulder blades together and pull the barbell back toward your midsection. Keep your elbows close to your body. Slowly release the barbell down to the starting position. Repeat for four sets of 12 to 15 repetitions twice per week on nonconsecutive days to allow for muscle recovery.
Bench Press
Bench presses recruit the chest, triceps and shoulder muscles. Lie on the weight bench with your hands spaced shoulder-width apart. Your palms should be facing downward. Lift the bar off of the rack and lower it to your chest. Pause for one second. Press the bar up until your arms are completely straight, returning to the starting position. Perform four sets of 12 to 15 repetitions two times per week.
Hammer Curls
Doing hammer curls engages the bicep muscles. Stand with your feet shoulder-width apart and arms at your sides. Hold a dumbbell in each hand. Face your palms toward each other and curl the dumbbells up toward your shoulders. Keep your elbows close to your body. Slowly lower the dumbbells down to the starting position. Perform four sets of 12 to 15 repetitions two times per week.
Tricep Overhead Press
The tricep overhead press stimulates the triceps and shoulders. Hold a dumbbell straight overhead with both hands. Stand with your feet shoulder-width apart. Slowly lower the dumbbell behind your head until your elbows are bent at 90 degrees. Press the dumbbell up and return to the starting position. Repeat for four sets of 12 to 15 repetitions twice per week.
References
- Bodybuilding.com: Compound Exercise
- "Weight Training Manual"; "National Federation of Professional Trainers"; 2006
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