Use Upper Body Exercises to Get the Body You Really Want

You want muscles? These upper body exercises will give you muscles. Want sexy and toned arms and shoulders? You can have them too. You can build your upper body any way you like. These exercises will increase your strength, keep you fit and rid you of pain and injuries.

The upper body exercises within these pages are simple to understand and easy to do at home. We've taken all the hard bits out. All you need to do is look through the exercises, find some you like, and do them. Start with as few or as many as you like, but the main thing is to do them. They will fit into any 5 minute slot of time you have. You'll be rewarded for your effort..... we promise :-)


Benefits of Upper Body Exercises


It's quite common to have pain in your upper back, neck and shoulders. Exercising these areas will help you to relieve this pain.


Having a strong upper body will help you to stop slouching. Good posture is very beneficial. It really makes you feel more healthy and alive.


The more muscle tissue you have on your body the more fat you will burn. Isn't that groovy?


Upper body exercises will help girls (and guys) firm up those boobs. They will help you reduce the sagging in this area as you age. Geez, if that isn't a good reason to do them, we don't know what is!


You'll look good on those hot days when it's an absolute must to take off your shirt!


Doing upper body exercises will grow and strengthen your muscles. This will give you more energy throughout the day to have fun!


Your Upper Body Muscle Groups

We're just going to go through the basics of your upper body. You don't really need to worry about all the technical mumbo jumbo. We'll only tell you what you need to know to effectively exercise your upper body.

These are your upper body bits:

  • Chest - Okay, we all know where our chests are! The main muscles to be concerned about in your chest are your "pecs". This is short for pectorals. These muscles run across your chest in a fan-like shape. This allows for movement in many directions. You are using your chest muscles when you give someone a tight bear hug.
  • Upper back - Your upper back is on the opposite side to your chest. The main muscles here are your "traps" or trapezius. If you're doing chest exercises you also need to work out your upper back. Otherwise your chest muscles will pull you in and you'll start hunching over. Having a strong upper back definately helps to keep your posture in top-notch condition. You use your upper back for things like... pulling the rope for starting a lawnmower.
  • Neck - Your neck consists of many muscles, and boy does it need them. Your neck is continuously holding up your head. That can be quite a workout. That's why it is important to keep these muscles strong.
  • Shoulders - Your shoulders have an important job. They're in charge of a lot of the throwing, swinging, catching, moving etc. that you do on a daily basis. Your shoulders are what hold everything together in a nice tight little package. It's definately important to keep these strong. The main muscles are the deltoids and the rotator cuffs.
  • Biceps - Your biceps are on the front of your arms. We're sure that you've, at some time or another, measured your strength by comparing flexed biceps! Your biceps are used for "pulling in" type movements, like lifting a bag of groceries.
  • Triceps - Yup, you guessed it, these are found opposite your biceps, on the back of your arm. You use your triceps in "pushing away" type movements. Your triceps are made up of three muscles, hence the "tri".
  • Forearms - These are the muscles of your lower arm. You use them when you grab a can of beer from the fridge and grip it tight.

Wow, there's more muscles there than what we thought...


Differences Between Men And Womens Training?

The upper body does mean different things to men and women:

  • Men are generally more concerned about developing their pecs and bulking up their biceps.
  • Women, on the other hand, are normally more worried about flabby triceps and their bust size, or the "sagginess" of this area!

But it doesn't mean the exercises for each will be different.


To All the Girls...

Very often, women don't make upper body exercise a priority. They think they will get big arms, lose all the fat on their breasts (This is a myth called spot reduction. You can learn more about it here) and have broad V shaped manly chests. These are very understandable concerns, but it just doesn't work that way. You won't develop large muscles in your upper body unless you're drinking protein shakes, taking testosterone and training 3 times per week.

So....We suggest that you give upper body exercises a try. Being stronger can only help in your life.

Womens upper body strength often declines dramatically later on in life. This is a preventable problem and you should start your upper body training A.S.A.P This will ensure you stay independant and mobile for as long as possible.


Upper Body Exercise in the Comfort of Your Home

Home exercises are so convenient. There's no need to go to the gym to make your muscles. You can do most of these exercises with no equipment at all.

Check out all our different exercises here:


Equipment for doing upper body exercises

One of the best ways of training your upper body at home is with a set of dumbbells. We use them for almost every single workout we do.

For training at home, we recommend the bowflex selecttech dumbbells. They have this awesome mechanism in them which allows you to select the weight you want by turning a dial.

We like them because they pretty much replace an entire set of dumbbells. And if you haven't got much room, you can just put them away after you're finished.

Check out our review of the bowflex selecttech dumbbells here...


When Should I do Upper Body Exercises?

We suggest twice a week. Three if you're training really hard. Aim to give your muscles at least one days rest in between workouts. This will give them enough time to recover and be rearing to go for the next workout.

If you haven't done much upper body training before, start off slowly and develop. You can't be as strong as Arnold Schwarzenegger in a single week. Think how long and hard he worked to get where he was.... Good things take time.


"The journey of a thousand miles starts with a single step." - Lao tzu



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