A well-balanced workout routine involves cardiovascular exercises, flexibility and strength training. There are many ways to do strength training, but some people neglect their upper body. Not only will training your upper body help with everyday tasks, such as carrying the groceries or lifting a baby, it will also add to your overall health and fitness. Get clearance from your health care professional before starting any exercise program.
Pushups
Adding pushups to your routine specifically targets the muscles of the chest, shoulders, arms, and core. And you can do a number of variations of this exercise to target other muscles or to make the exercise easier or more difficult. The standard pushup is done with only your hands and toes touching the floor as you lower your body and push back up. Modify this by placing your knees on the floor while maintaining a flat back. This modification reduces the amount of body weight you must push up. Try these variations: Bring your hands in closer to work your triceps muscles, or elevate your feet to feel like push more weight. If you have any questions about the proper way to do a pushup, consult a certified personal trainer.
Dips
This exercise primarily targets your triceps muscles, which are on the back of your upper arms, where you might be concerned about loose skin or sagging. Triceps dips targets these muscles as well as the muscles of the shoulder and chest.
Whether you use a chair, the end of your couch or a bench at the gym, the concept is still the same. With your back facing the equipment and your hands on the edge of it, lower your rear end in front of the equipment until your upper arms are parallel to the floor, and then push back up. Keep your knees bent with your feet flat on the floor, or keep your legs together and straight out in front of you.
Pullups
Pullups work the muscles of the back and the biceps. You can do pullups anywhere you can grab a bar and pull up your body. If you need help or would like to start with assisted pullups, get a certified personal trainer to help and spot you. Try these variations: face your palms toward you, or place your hands out wider with your palms facing away from you.
Frequency
With strength training, don't do your upper-body workout two days in a row. Your muscles need time to heal. Do these exercises two to three times per week, on alternating days, with three sets of 10 pushups with a 30- or 60-second rest between sets.
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