1. Target the Main Areas
When working the upper body your main target areas should include the chest, back, arms, shoulders forearms and hands. Basic exercises for each group include the bench press, dumbbell flies and push-ups for the chest. For the back, try lat pulls, seated rows, V bar and pull-ups. The arms will benefit from the bicep curl and triceps press. For the shoulders, try dumbbell standing flies, military press and pull ups. For the forearms, concentrate on the wrist extension and wrist curls. Finally, for the hands, try grippers and tennis ball squeezes. Perform each exercise 10 to 15 times for three sets each and increase your resistance once you can perform the exercises 15 times with perfect form. Finally, exercise your upper body twice a week for no more than 30 to 60 minutes at a time to help maintain your intensity levels.
2. Strive For Balance
The purpose of exercise is to build strength, endurance and flexibility. Therefore, your routines should maintain a balance of these three areas. In addition, your choice of exercises should focus on both sides, and movements of a particular body part. For example, when working the arms, your routines should target both the bicep and triceps muscles. In the same manner, counter an intense chest routine by work on the back. Placing too much emphasis on any one part of your upper body will lead to imbalance and possible injuries.
3. Keep the Body Guessing
Cross training adds variety to your routine by alternating the type of exercises used. This helps to improve performance in related skills while decreasing the chance of injuries due to overuse. A simple example of cross training for the upper body would be to rotate strength training with activities such as swimming, rock climbing, canoeing, chopping wood or any activity that incorporates upper body fitness. In addition, sports such as karate or wrestling are excellent cross training choices due to their reliance of upper body fitness.
4. Do What Works
The type of upper body exercise routine is up to your imagination and creativity. Some prefer weight training in a gym with exercise machines, free weights and/or resistance bands while others enjoy working out at home, using the weight of their body for resistance. The key is to find the type of exercise routine that feels comfortable yet pushes you towards greater levels of health.
5. Warm Up and Cool Down
Stretching is the most neglected aspect of many upper body exercise routines. Routinely stretched muscles are healthier due to increased blood flow and you are less likely to injure them during heavy exercising. However, studies have shown that heavy stretching prior to weight training leads to decreased strength performance. Therefore, begin each routine with a light cardio warm up (such as a 10-minute jog) and finish with stretching.
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