Women's Upper Body Exercises

You can grab a couple sets of dumbbells and target each muscle in your upper body, one at a time, with exercises such as the bicep curl, triceps press, lateral raise and overhead press. Altogether, these kinds of muscle-specific exercises result in a full upper body strength-training workout. If you want to maximize your training session, however, incorporate compound movements and full body, integrated exercises — both of which effectively target multiple muscle groups simultaneously.

Inchworms

This advanced exercise requires and develops both upper body strength and stability. Stand with your feet hip-width distance apart and your abdominal muscles engaged. Hinge forward at your hips to bring your hands to the floor. With a flat back, walk your hands forward until your body is in pushup position, forming a straight line from your head to your heels. Your hands should be aligned under your shoulders. Do one pushup by lowering your entire, unbending body toward the floor. Fully extend your arms to press back up. Walk your feet in to meet your hands. Walk your hands forward again to repeat the exercise.

Medicine Ball Chest Pass

This exercise requires a medicine ball, a workout partner and coordination. Stand five to eight feet away from your partner, your feet hip-width distance apart, abdominal muscles engaged, chest lifted and shoulder blades drawn together. Hold the ball firmly between the palms of your hands at chest height. Step forward into a lunge while simultaneously dropping your back knee toward the floor and pushing the ball from your chest to throw it to your partner. Extend your arms straight out as you throw the ball, aiming for your partner’s open hands in front of her chest. Alternate your lead leg each time you throw the ball.

Half-Ball Pushup

Using the half-ball, or BOSU trainer, with its dome side down substantially increases the challenge of a pushup, because you must work to maintain stability during the movement. Kneel in front of a half ball with its platform side up. Place the palms of each hand on either side of the platform with your fingers wrapped around the edges. Step your feet straight back, hip-width distance apart, into pushup position. Start with your arms fully extended. Your body should form a rigid plank, with your head, neck, back, hips and legs forming a continuous line. With your abdominal muscles engaged, bend your elbows to lower your body down without sinking your chest or bending at the waist. Pause, then push yourself up by extending your arms.

Stability Ball Pike

This challenging exercise targets your shoulder and abdominal muscles, but also engages your upper back, chest and arm muscles. Lean your hips into the ball while placing your hands on the floor in front of you. Engage your abdominal muscles to support your lumbar spine. Walk your hands forward until the ball is under your feet. Your hands should be directly under your shoulders. Tuck your toes into the top of the ball. Keep your head, shoulders and hips in line. Without bending your knees, pull the ball toward your chest by drawing your feet in. Your hips will hinge toward the ceiling until your torso is perpendicular to the floor and your head is between your arms and facing the ball. Slowly release and repeat.