The importance of building upper body strength is not just about looking good. It’s about having a well-toned upper torso which includes the arms and shoulders. By including and implementing exercises that target the upper body, there will be a boost which then fires up your metabolism and helps get rid of that stubborn and excess body fat. These exercises help create a perfect balance in your workout, enhancing your posture and form, while reducing the chance of injuries.
— The writer Manish Jaswal is the director of Spa. The exercises have been performed by Ullas S, a fitness instructor.
Medicine Ball Slam
This medicine ball exercise gives a good workout to your cardiovascular system. It also strengthens your legs and improves coordination.
n Stand with your feet shoulder-width apart.
n Raise a medicine ball above your head while standing tiptoe. n Lower your heels and squat. n Forcefully throw the ball on the ground. n Grab the ball and return to starting position. Repeat with five repetitions of three sets each.
Dumbbell Push Press
The dumbbell push press is a multi-joint exercise which increases strength and power throughout the entire body, with an emphasis on the shoulders and triceps. The use of dumbbells improves balance and stability on each side. n Stand with your feet hip-width apart, and hold a pair of dumbbells in front of your chest with your elbows pointing down with your palms facing away from your body. n Bring your knees forward to squat down slightly. Keep your heels flat, chest up, and shoulders back. n Explosively stand to push the dumbbells overhead, locking your arms and bracing your core. n Slowly lower the weights to the starting position. n Do three sets of six repetitions each.
Push Ups
A push-up is a total-body functional movement which is great for increasing strength and has the added benefit of engaging the core and lower body. n Get into a plank position by placing your hands firmly on the ground, directly under your shoulders. n Ensure that your toes are grounded to the floor to stablise your lower body and flatten your back so your entire body is neutral and straight. n Lower your body to the ground, keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck until your chest grazes the floor. n Tighten your core, exhale as you push back to the starting position and repeat. n Do 10-12 of three sets each.
Walking Pike ups
Pike walk is a bodyweight exercise that strengthens the upper body and core. The pike walk also stretches the hamstrings and glutes. This exercise is essential for building shoulder stability and coordination. n Lie on the floor in a push-up position. n With your feet planted on the floor, move back with your hands as if you are walking backwards. As you go backwards, flatten the feet to the ground. Try and bend towards your abdominals as much as possible. n Return to starting position. Do five repetitions of three sets each. Increase overtime to strengthen your core.
Chair Dip
Chair dips is an isolation exercises that is insanely effective and also develops powerful and defined triceps. The exercise is performed on an elevated surface and in this method you will use your body weight as resistance. n Position yourself in front of a chair in a dip position with arms locked. Intertwine your legs and bend at the knees. n Try to avoid leaning forward with your upper body. n Begin by slowly lowering yourself while inhaling, until your arms form a 90-degree angle. n Squeeze your triceps and shoulders to propel yourself upward and back to the starting position while exhaling. n At the top of the movement, contract your arm, shoulder and chest muscles as hard as you can, hold for a count. n Continue for 45 seconds.
