A strong upper body is essential for maintaining functional ability throughout life. Increasing strength in your upper body will make daily tasks easier, improve posture and reduce your risk for injuries. The fastest, simplest way to increase your upper body strength is using body-weight exercises that work multiple muscles groups with minimal equipment.
Upper Body Exercises
Numerous muscle groups need training to maintain a balanced physique including your back, chest, shoulders, biceps and triceps. Compound exercises are the most effective at increasing strength throughout the upper body because multiple muscle are used in the movements. Pushups and pullups are the two best-body weight compound exercises that together will strengthen the entire upper body. Pushups work the chest, shoulders and triceps. Pullups work the back shoulders and biceps.
Pushups
Perform basic pushups by lying flat on the floor with your hands spaced slightly wider than shoulder-width apart. Push your body up off the floor until your arms are fully extended and your body is flat, rigid and straight. Lower down by bending your elbows until they are parallel to the floor, then press back up to the starting position and repeat. Make the pushups easier by placing your knees on the ground during the movement or harder by elevating your feet. Additionally, bringing your hands closer together and performing the pushup with your elbows pointing toward your toes shifts the muscle emphasis from your chest to your triceps.
Pullups
Grasp the pullup bar with a wide overhand grip and pull your body up until your chin reaches the bar. Lower your body down, with control, until your arms are fully extended and repeat. Pullups can be difficult to perform for beginners, but there are several alternatives to help develop the strength to perform the standard pullup. Start by using a pullup assistance machine, have a partner assist you by holding your legs or perform self-assisted pullups. Complete self-assisted pullups by lowering the bar so your feet can touch the ground and pull yourself up to the bar. Once you can complete at least two standard pullups on your own, begin your pullup workout with them until failure is reached, then finish your reps or sets with assisted pullups. Add a weight belt if you are able to perform more than 15 reps for all your sets to make the workout more challenging. Furthermore, chinups shift some of the muscle emphasis from your back to your biceps, which can make the exercise easier. Perform chinups by bringing your hands in closer together and use an underhand grip.
Upper Body Workout
Begin your workout by warming up by walking or jogging for three to five minutes. Perform three to five sets of standard pushups and pullups alternating between the two exercises. Complete 15 to 20 reps of pushups and 10 to 15 reps of pullups for each set, resting 30 to 60 seconds between sets. Make the exercises easier or more challenging, so you can perform the exercise in the stated rep range. After completing your standard sets, perform two additional sets using the same repetition range and rest periods as stated above for close-grip pushups and chinups. Perform this workout two to three times a week on nonconsecutive days.
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