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Upper Body Exercise Index:
Concentration Curls
Dumbbell Lateral Raises
Push Ups
Tricep Dips
Swiss Ball Reverse Fly
Swiss Ball Tricep Extensions
If you have your own no-fail exercise you'd like to share, just drop us a line with step-by-step instructions. Your exercise may appear on our site and/or as our featured Exercise of the Month in 'The Weider Edge' Newsletter. |
1. Sit, with your arm braced against the inside of your thigh.
2. Slowly curl your lower arm up towards your chest, but keep your upper arm stationary, tucked in against your inner thigh. Feel the movement throughout the entire range of motion.
3. Hold and squeeze the contraction as hard as possible for a full two seconds then lower slowly.
The Work-Out: Do 2-3 sets of 8-12 repetitions for each arm.
1. Stand straight, holding one dumbbell in each hand, elbows bent.
2. Raise the dumbbells simultaneously away from the sides of your body until they are level with the top of your head.
3. Lower both dumbbells slowly and under control and repeat.
The Work-Out: Do 2-3 sets of 8-10 repetitions.
Make sure to: Keep your knees slightly bent and breathe throughout the movement.
There are many variations of the push up, all offering different benefits or difficulty levels. Here are instructions for the basic push up and see below for a few more common variations.
1. Lie on your stomach, feet flexed and your hands on the floor under your shoulders.
2. Push yourself up with your arms and chest muscles.
3. Lower yourself slowly so you're almost touching the floor and repeat.
The Work-Out: Do 2 sets of 10-15 repetitions.
Make sure to: Always keep your elbows directed outward and keep your body tight and straight throughout the exercise.
Take it Down a Notch: If you can't get through a set of the basic push ups, try wall push ups or modified push ups:
Wall Push Ups - Stand facing a wall and place your hands on the wall about shoulder width apart. Repeat steps 2-3, but lowering yourself closer to the wall, rather than the floor.
Modified Push Ups - On the floor, start on your hands and knees, so that your knees are in line with your hips. Repeat steps 2-3.
Take it Up a Notch: There are a couple of ways to advance the basic push up:
Stability Ball Push Ups - To improve your balance while working your upper body, balance your feet on a stability ball while you do your push ups (and once you get bored of that, try lifting one leg off the ball while you do them).
Inclined Push Ups - Rest either your hands or your feet on a raised object, such as a coffee table, a workout step, couch, chair, etc., and continue steps 2-3. The higher the object, the greater the level of difficulty.
1. Sit on the edge of a bench (or sturdy chair) with your legs extended (knees slightly bent). Place your hands at your sides, fingers cupping the edge of the bench.
2. Lift up so that your full weight is resting on your hands and feet. Bend your elbows and slowly lower your upper body until you feel a stretch in your triceps and shoulders (see demo for example).
3. Slowly lift back up (but don't sit on the bench until you've finished the set) and repeat.
The Work-Out: Do 2-3 sets of 8-12 repetitions.
Take it Up a Notch: To make this exercise more advanced, elevate your feet onto a second object (bench, chair, coffee table, etc.). Need even more of a challenge? Add extra weight (weight plates, heavy books, etc.) on top of your thighs for additional resistance.
1. Lie on the Swiss ball on your stomach with legs straight and toes on the floor. Hold dumbbells with arms extended, but not touching the floor.
2. Slowly raise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows.
3.Slowly lower the dumbbells back to the starting position. Repeat.
The Work-Out: Do 1-2 sets of 10-12 repetitions.
Make sure to: Keep your arms slightly bent at the elbows throughout the exercise.
1. Lie on the Swiss ball so your head and shoulders are resting on the ball with your back parallel to the ground, legs bent at the knees. Your feet should be slightly further than hip width apart.
2. Start with both arms extended up, holding the weights over your head. Slowly bend your arms to a 90 degree angle, lowering the weights to your forehead. Slowly raise your arms to the starting position. Repeat.
The Work-Out: Do 1-2 sets of 10-12 repetitions.
Make sure to: Keep your back straight and avoid dropping your hips.
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