Professional Fitness Trainer: Top Exercises to Strengthen Your Upper Body & Core

 Building upper body strength is essential for several reasons. We need it for practical use, like reaching for something beyond our reach, simple activities like mowing the lawn, picking up heavy items or carrying heavy boxes. Women need to develop their upper body since they typically lack strength here. Almost all of us tend to lose muscle as we age, so why not just build it with this upper-body strength workout with the help of a professional fitness trainer?

Defining the Upper Body Area

The upper body refers to your arms, forearms, shoulders, chest, and hands. These muscles bridge the trunk, limbs, and torso to your spinal column.

Strengthening can help improve posture, athletic performance, and confidence with everyday tasks and decreases age-related atrophy.

This specific region includes muscles like:

• The rotator cuff
• Deltoids or shoulder muscles
• Biceps and triceps
• Pectoralis or chest muscles

Push-ups are hard. Pull-ups are even more challenging — especially if you don’t have access to a pull-up bar — so it can be discouraging when so many upper-body workouts include both of those moves. Luckily, there are many exercises with which you can create practical upper-body training at home.

Top five exercises best for upper body

There are five strength-building exercises for the upper body that a professional fitness trainer would recommend starting now. But first, begin with a comfortable weight you can do until exhausted (and you cannot do even one more repetition).

You aim to do three sets of each exercise with 10 to 15 repetitions. Rest between sets for 15 to 30 seconds (longer if needed).

Chest press

Use free weights on a bench. Lying flat on the court, grab a pair of dumbbells and push horizontally up to the ceiling. Variation: Chest flies: Use weights lying on a bench. Bring weights up to the ceiling, open your arms to the level of the bench, and bring the weights in front of your chest, using a friendly bent-elbow hug.

Biceps curls and hammer curls

Stand facing a mirror. For the Biceps: Take one dumbbell in each hand, held horizontally. Bring weights up to curl your arm without going all the way to the top. Hammer curls: Hold weights vertically and bring arms up to shoulders.

Triceps kickbacks and overhead extensions

Use a weight bench and place one knee on it. Lean over with a free weight in your hand and then lift your arm to slowly bring it up to your side. Take the weight and then kick it back to straighten your arm while keeping it lifted. Switch sides. For overhead extensions, take one heavier weight to use with two arms. This could be twice the weight you used for your single arms. Sit on a bench and grab the weight with both arms overhead. Start with straight arms, then bend and straighten the weight behind your head.

Assisted pull-ups and dips

Use the machine in the weight room. Start with a heavier weight than you, as it will provide more assistance with your exercises. Then, as you become stronger, lighten the weight so you need less “assistance.” (Think about a future goal of doing an unassisted pull-up!)

Bent-over rows

Use your free of cost weights on the bench. Place one knee on it and then take a weight that you can use to take down to one side. Row and pull the weight back up to your side. Switch sides.

These are five great strength builders to incorporate into your weekly workouts. When you are ready for more, we can talk about compound exercises, using upper and lower body exercises together, and lots more! Until then, stay tuned and contact our experts at https://gymtonickalamunda.com.au/!