A strong upper body looks great and makes daily activities, such as shopping, carrying groceries, gardening and housework, easier. Muscle-strengthening activities, including resistance training, calisthenics and yoga, will increase strength, according to the Centers for Disease Control and Prevention (CDC). However, if you want more muscle mass on your upper body, you will need to train with heavy weights and low reps, according to "A Guide to Personal Fitness Training." Don't be surprised if your friends start asking for moving help.
Barbell Chest Press
Step 1
Lie on a flat exercise bench with a barbell rack. Position your head on the end of the bench with the rack. Place your feet on the floor. Raise your arms straight into the air above your chest and have a spotter hand you the barbell. Grab the barbell with your hands shoulder-width apart and tell your spotter to let go when you are sure you have a good grip on the bar. Your hands should face forward.
Step 2
Lower the barbell and lightly touch your breastbone. Bend your elbows out to the sides. Inhale as you lower the bar.
Step 3
Press the barbell straight up toward the ceiling to its starting position. Exhale as you lift the weight. Press your back flat into the bench and keep your neck relaxed. Ask your spotter for help if you cannot lift the bar.
Barbell Row
Step 1
Stand with your feet hip-width apart and hold a barbell in your hands. Your hands should be facing toward your feet. Point both feet straight forward and bend your knees just enough to soften your knee joints. Hold the barbell in front of your right knee with your arms straight. Lean forward by bending at your waist. Straighten your spine, including your neck. Position your arms perpendicular to the floor.
Step 2
Pull the barbell up to touch your lower ribs. Squeeze your shoulder blades together and keep your shoulders pressed down away from your head. Bend your elbows and keep them tight to your sides. Exhale as you do so.
Step 3
Lower the barbell by straightening your arms. Inhale as you do. Maintain a flat back throughout this exercise.
Tips and Warnings
- Do 8 to 12 reps of each exercise. Lift three days a week. The barbell chest press works the muscles of your chest, shoulders and arms. The barbell row works your back, arms and shoulders. These two exercises work the majority of the muscles in your upper body. However, each muscle group has multiple sections that are worked in different ways. For example, the deltoid muscles of your shoulders comprise the anterior (front), medial (middle) and posterior (rear) sections, and you cannot work these three areas at one time. For a comprehensive upper-body fitness program, consult a personal trainer. Until then, these two exercises will build your upper body.
Things You'll Need
- Barbell
- Exercise bench
- Spotter
References
- "A Guide to Personal Fitness Training;" Mary Yoke, M.A.; 2003
- CDC: Physical Activity for Everyone
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