Upper Body WorkoutThe best upper body workout includes exercises for each of five main muscle groups: biceps, triceps, shoulders, chest and back. Mix and match from the the best upper body exercises to make your own custom workouts, or follow one of the upper body workouts below.
Dumbbells: There are plenty of options when it comes to dumbbells. You can find relatively inexpensive dumbbells in the sporting good department of most stores. You can be environmentally-friendly and shop for used dumbbells on Craig's List, at your local sporting goods consignment shop, or check with your friends to see if they have any unused dumbbells lying around. If space is a concern, you might want to think about getting a pair of adjustable dumbbells.What size dumbbells should you get? That depends on your current fitness and strength level. You want to be barely able to finish three sets of each exercise, so choose your dumbbell size accordingly. If you're new to working out, 5 pound - 8 pound - 10 pound dumbbells may be the perfect mix for you. Once you gain some strength, you'll have to add a few heavier dumbbells. Exercise Band: Most of the exercises can be done with either an exercise band or dumbbells, I just like to use both for variety, but you can use one or the other if you don't want to purchase both. Exercise bands come in different "strengths," and you'll probably want to start out with a light to medium strength band. You can always increase the intensity of an exercise by changing your grip on the band. Workout Bench: You can use an exercise bench that lets you adjust the incline, or you can use an exercise ball, which is a little cheaper but requires a little more coordination when using it. Or you can cheat and use a hassock or ottoman from your living room - you won't be able to adjust the incline, but it's free and gets the job done.
Remember, it's important to switch the exercises up frequently, as your muscles will quickly adapt and not be challenged enough if they perform the same set of exercises over and over again. Mix it up!
Workout Options: 1) Do three sets of each exercise - one set of 12 reps, one set of 10 reps, and one set of 8 reps, adding more weight (or tension if using an exercise band) to each set, and rest 30 seconds between each set. 2) Do a set of 15 reps of each exercise, resting 15 seconds between each set. Repeat two more times. 3) Do 12 reps of the first two exercises without resting between sets; rest 30 seconds, do 12 reps of the second two exercises without any rest, and continue with that pattern through all the exercises. Upper Body Workout 1 Push-up Standing Chest Press with Band Standing Row with Band One Arm Dumbbell Row Seated Dumbbell Shoulder Press Lateral Raise with Band Tricep Dip Tricep Kickback Dumbbell Bicep Curl Concentration Curl with Band Upper Body Workout 2 Hindu Push-up Decline Flye with Band Supermans Palms-In Dumbbell Row Arnold Press Upright Row with Band Lying Extension with Dumbbells Triceps Pushup Hammer Curls Arm Out Curls Upper Body Workout 3 Chest Press with Band Traveling Push-up Stiff Leg Dumbbell Dead Lift Back Flye with Band Seesaw Press Cuban Press Lying Crossover Extension One-Hand Pressdown with Band Cross Body Hammer Curl Twisting Curls Upper Body Workout 4 Wide Push-up Decline Dumbbell Bench Press Lying Dumbbell Row Back Lift on Ball Upright Row Lateral Raise Dumbbell Tricep Press One-Hand Pulldown with Band Reverse Curl Lying Curl with Band Upper Body Workout 5 Incline Flye Dumbbell Pullover Dumbbell Row Underhand Pulldown Front Raise Rear Lateral Raise Tricep Extension Lying Dumbbell Tricep Extension Sevens Incline Dumbbell Curl Go to the Exercise Library for instructions on how to properly perform each of the exercises listed above! Photo by rachelkramerbussel.com Retrun from Upper Body Workout to Little Black Dress Fitness Tips
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