Today I’m sharing an upper body workout.

If you’re in feeling an upper body workout today, be sure to check out my workout page – I have all the workouts that I’ve shared on the blog listed over there so that they’re easy to find.

This is a pretty straight forward upper body strength workout. You’ll do 12 reps of each exercise for 4 sets. Rest for 2 minutes between sets before moving onto the next exercise on the list. I know 2 minutes of rest might feel like a lot, but it’s really important that you take the full time between sets to allow your muscles adequate rest.

I didn’t prescribe a weight for any of the exercises because that will vary for each person who does this workout. You’ll know that you have picked the correct weight for you when you can do every single rep (including the last one of the last set) with correct form. If you find that your form is compromised, go with a lighter weight. If you feel like you could do more, increase your weight.

Machine rows

Sit at a cable row machine with your feet centered on the foot platform and sitting on the bench so that you have a slight bend in your knees. Lean forward to grasp the handles of the cable and lean back to a standard sitting position. Start with your arms extended, and slowly bring them towards your abdomen, using your back muscles. Once your elbows have reached 90 degrees, extend your arms back out.

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. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

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. 

Tricep extension

Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return 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. 

Lateral raise

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.

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. 

As always, check with your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

Let me know how you liked this workout if you do it!

Upper Body Workout

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