An upper body strength workout targets the muscles in your chest, back, shoulders, and arms. Here's a well-rounded routine that you can follow. Before starting, make sure to warm up with some light cardio and dynamic stretches to prevent injury.
Push-Ups
Target: Chest, shoulders, triceps, and core.
How to do it: Start in a plank position with your hands slightly wider than shoulder-width apart.
Bent-Over Rows
Target: upper back, rhomboids, and biceps.
How to do it: Hold a dumbbell in each hand, hinge at the hips, and bend your knees slightly. Keep your back flat and chest up as you pull the dumbbells toward your torso, squeezing your shoulder blades together.
Shoulder Press (Overhead Press)
Target: Shoulders and triceps.
How to do it: Hold a dumbbell in each hand at shoulder height with your palms facing forward.
Target: Biceps
How to do it: Stand with a dumbbell in each hand, palms facing forward. Keep your elbows close to your body and curl the dumbbells up towards your shoulders. Lower the weights back slowly.
Target: Triceps
How to do it: Sit on the edge of a sturdy chair or bench, place your hands on the edge next to your hips, fingers pointing forward. Walk your feet out and lower your body off the edge, bending your elbows to about 90 degrees.
Target: Shoulders
With a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor. Lower the weights back slowly.
Target: Core and overall stability
How to do it: Get into a plank position with your elbows directly under your shoulders and your body in a straight line. Hold this position, keeping your core tight and avoiding any arching or sagging of the back.
Perform each exercise for 3 sets of 10-12 repetitions, resting 1-2 minutes between sets. Adjust the weights according to your strength level, and always focus on maintaining a proper form throughout the workout. Additionally, don't forget to cool down with some static stretches for the upper body.
