Today I’m sharing another workout with you – this time it’s an upper body workout. Lower body ones are my favorite to create for some reason, so I thought I’d add another upper body workout to my collection.

 Upper Body Strength Workout

Triceps dips // Using a chair, place hands on the edge with fingers pointing towards the back while stepping out your feet so that they’re hip width apart and your hips are above the floor. Slowly bend at the elbows to lower yourself and then use your triceps to move yourself back up to the starting position. Your knees can be bent (easier) or left straight (harder).

Front shoulder raises // With a dumbbell in each hand, stand straight with your feet shoulder width apart. Slowly lift your hands in front of you so that they’re at shoulder height, with a micro bend in your elbows. Slowly lower your hands back to your sides.

Upright rows // Stand with your feet hip width apart, a dumbbell in each hand just in front of your thigh, palm facing your thigh. With a neutral spine slide your hands up your body until your hands are almost at your armpit. Slowly lower your hands back down to the starting position.

Burpees // From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head.

Hammer curls // Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time.

Overhead press// Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.

Chest flyes // With a dumbbell in each hand, lie on a bench or the floor with your elbows slightly bent. Move the dumbbells in a semi circular motion above you until they meet directly above your chest. Return to the starting position by moving the dumbbells with control so that your arms are extended again.

Jumping jacks // Stand with feet together and arms at your sides. Jump both feet apart from each other while raising your hands above your head with straight arms. Jump your feet back together and lower your arms to the starting position.

Chest press // With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position.

Bent over rows // With a dumbbell in each hand (palms facing each other) bend forward slightly at the hips so that your torso is at a 45 degree angle to the floor, letting your arms hang straight down and keeping your back in a neutral position. Bring both dumbbells up towards your armpits while contracting your shoulder blades towards each other (kind of like pinching your shoulder blades together). Move dumbbells back towards starting position.

Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders.

Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

Looking for more workouts? Have a look at my Workouts page or my Workout board on Pinterest for more options.

What’s your favorite upper body move? 

As always, check with a doctor before beginning a new workout program. Honor your body and modify as needed. 

Upper Body Strength Workout

2 thoughts on “Upper Body Strength Workout

  • August 14, 2016 at 1:55 pm
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    This looks like an awesome workout!!!! Thanks for sharing! I need some strength training in my life.

    Reply
    • August 14, 2016 at 3:11 pm
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      You’ll have to let me know how it goes if you do it.

      Reply

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