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Strength Exercises: Upper Body

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The exercises below are just a few examples of upper body strengthening exercises.

Push-Ups

Push-Ups
Push-Ups work the chest, front of the shoulders, back of the upper arms and core. This is one of the most effective exercises because it includes so many muscle groups.

  • For less resistance, start by using the wall. Stand an arm's length away from the wall with your feet shoulder-width apart.
  • Place your hands on the wall slightly wider than shoulder-width apart.
  • Keep your feet flat on the floor and bend your elbows so that you slowly lean towards the wall. Inhale during this portion of the movement.
  • Push your upper body back to the original position while exhaling. Repeat.
  • Increase difficulty by moving to the floor on your knees or toes.
  • While on the floor, it's important that you keep good spine alignment. Do not let your stomach dip to the floor.
  • Keep your ears in line with your shoulders and breathe as you go up/down.

Upright Row
This exercise can be done with resistance bands or it can be done using hand-held weights or a row machine. You will work your upper back and the front of the upper arms while performing this activity.


Standing Upright Row

Standing

  • Anchor the band at your left foot.
  • Hold the band or weight in your opposite hand and pull up and back in a diagonal plane to activate your upper back and arm muscles.
Sitting Upright Row

Sitting

  • Anchor the middle of the resistance band across the soles of your feet, legs out straight.
  • Hold one end of the band in each of your hands. Sit up straight with your chest lifted, head up with eyes looking forward, neck and shoulders relaxed.
  • Exhaling, slowly bend your elbows as you pull your hands and the ends of the band toward your body. There should be tension on the band throughout the exercise movement.
  • Keep your elbows close to the sides of your body. When your hands are all the way to your body, pause for a moment, then slowly return to the starting position. Repeat.

Arm Lateral Raise
This exercise requires the use of a resistance band or tube. You will work your shoulders while performing this activity.

Arm Lateral Raise
  • Step on the middle of the tubing and hold the handles in each hand down at your side.
  • Stand with your feet shoulder width apart and your toes pointing forward with a slight bend in your knees.
  • Lift your chest, pull your shoulder blades together and look straight forward.
  • Exhale and slowly raise your arms out to the side of your body, no higher than shoulder level.
  • As you raise your arms, your palms will be facing down.
  • Inhale and slowly lower your arms, stopping several inches from your hips.
  • Do not hunch your shoulders as you raise your arms.
  • Do not raise your arms higher than shoulder level.
  • There should be tension on the band throughout the movement.