An upper-body workout routine should consist of a variety of movement patterns that should also incorporate some lower body work. These movement patterns include the push, pull and rotation. Since most daily activities and sports require that you perform upper-body movements from an upright position, you should perform exercises in a standing position rather than in a seated, supine or prone position, recommends Coach Vern Gambetta, author of "Athletic Development."
Overhead Lifts
Overhead lifts involve using your lower body to generate and transfer strength into your upper body to help you lift a heavy object over your head. Since your lower body can produce more force than your upper body, this method helps you minimize your risk of spine and shoulder injuries associated with overhead lifting.
For example, a squat press combines the squat and a shoulder press movement. You can use a barbell, dumbbells or kettlebells for this exercise. Stand with your legs about shoulder-width apart, and hold a dumbbell in each hand over your shoulders. Keep your elbows tucked close to the middle of your body. Squat down as low as you can while keeping your heels on the ground and your spine upright. Exhale and stand up without moving your spine, pushing the weights over your head at the same time. Lower the weights to your shoulders, and repeat the exercise.
Supersets
A superset is performing two exercises that train opposing muscle groups or movement patterns without rest between exercises. This helps you improve muscular strength and growth and reduces your workout time. For example, you can perform a pullup and pushup consecutively, or an overhead lift with a rowing exercise. The National Academy of Sports Medicine recommends that you perform two to three supersets of eight to 12 reps per exercise. Rest for 30 to 60 seconds between each superset.
Power Endurance
Power endurance is an advance type of superset training where you perform a strength exercise followed by a power exercise without rest between exercises. This method is ideal for athletes who play sports that require short periods of high-intensity activity followed by short periods of lower-intensity activity, such as basketball and soccer. In a sample upper-body workout, perform a set of pushups or dumbbell chest press followed by a set of medicine ball chest pass. Perform three to four sets of power endurance exercise with eight to 10 reps for strength exercises and six to eight reps of power exercises.
Mobility Training
Mobility refers to your ability to move your joints and muscles within their normal range of motion with no pain or restrictions. This reduces your risk of injury and movement compensations, allowing you to move more freely and produce better strength and power. A sample mobility exercise for your upper body is the standing torso rotation, where you stand with your legs about shoulder-width apart and turn your torso left and right. Swing your arms as you turn while keeping your legs stable.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Movement"; Gray Cook; 2010
- "Athletic Development"; Vern Gambetta; 2006
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