A Full Upper Body Workout With Chinups And Pushups

Resistance training can shape and change your body with consistent workouts. You can increase your strength and aid in lowering your body fat by training your muscles two or three times per week. Train your upper body by choosing one or two exercises for each muscle group. Do one to three sets of 10 to 12 repetitions and change your exercises every four to six weeks.

Chinups

Chinups focus primarily on your back muscles, but your biceps assist the movement. Stand under a pullup bar and grab the bar with your hands about shoulder-width apart and facing your body. Allow your body weight to hang without swinging. Pull your body up to the bar by bending your elbows and drawing your arms to your sides. Slowly lower your body back to the start position to complete one repetition.

Pushups

Pushups work your chest, which is assisted by your shoulders and triceps. Kneel on the floor and place your hands on the ground directly under your shoulders. Straighten your legs and hold your body in a plank position, straight from the top of your head to your toes. Bend your elbows and lower your body to the floor until your elbows bend at 90 degrees or your chest hovers over the floor. Straighten your arms back to the start position to complete one repetition.

Dumbbell Lateral Raises

Dumbbell lateral raises will challenge your shoulders in your upper-body workout. Stand with your feet hip-width apart and a dumbbell in each hand. Your palms are facing your body and elbows are straight. Raise the weights out to the sides and up to shoulder height. In a controlled manner, lower the weight back to the start position to complete one repetition.

Arm Exercises

Use a set of dumbbells for your biceps and triceps. Stand with your feet hip-width apart and a dumbbell in each hand, with your palms facing forward. Bend your elbows, drawing the dumbbells up toward your shoulders. Lower the weight back to the start position to complete one biceps curl. Move right to kickbacks for your triceps when your curls are complete. Lean your torso forward with your spine straight and knees slightly bent. Draw your upper arms next to your torso and let your elbow bend so the dumbbells point toward the floor. Press the weights back, straightening your elbows. Lower the weight back to the start position to complete one repetition.