When it comes to strength training, many women prefer lower-body exercises such as squats and lunges. That’s fine but it’s important to remember, that upper body strength is just as important for overall health and fitness. All of these exercises focus on your upper body-chest muscles, arm muscles, back muscles, shoulder muscles, and abdominal muscles to increase upper body strength effectively.
These 7 Best Upper body exercises can help improve posture, create a positive self-image, decrease injury risk, and increase overall upper body strength and muscle definition.
What are the 7 best upper body exercises for women?
1. Push-ups for toned chest and triceps
Push-ups are a traditional upper body exercise that targets several muscle groups, including the chest, shoulders, triceps, and core. They can be tailored to any fitness level, making them an excellent choice for both beginners and advanced exercisers.
- For the starting position for the push-up, begin in a high plank position with your hands shoulder-width apart and your feet together or up to six inches apart.
- Bend your elbows, keeping them close to your sides, and lower your body until your chest nearly touches the floor.
- Return to the starting position while keeping your core engaged throughout the movement.
If full regular push-ups are too difficult, try modifying them by bending your knees or performing them against a wall.
2. Bench Press with dumbbells to increase upper body strength
The dumbbell bench press is an excellent exercise for developing chest, shoulder, and tricep strength. It can be done on a bench or a stability ball and the weight of the dumbbells can be adjusted to suit any fitness level.
- For the starting position, lay on a bench with a dumbbell in each hand, and perform a dumbbell bench press.
- Your arms should be straight up and facing forward, palms facing forward.
- Lower the dumbbells to chest level while keeping your elbows close to your sides, then return to the starting position.
For beginners, start with lighter weights and work your way up to heavier ones as your strength improves and you become more comfortable with the movement.
3. Dumbbell shoulder press while seated for a sculpted upper body
The seated dumbbell shoulder press is an excellent exercise for developing shoulder, and triceps strength, as well as activating some core muscles for stability. Dumbbell shoulder, as well, can be done on a bench or a stability ball and the weight of the dumbbells can be adjusted.
- At the starting position, sit on a bench with a dumbbell in each hand to perform a seated dumbbell shoulder press.
- Raise the dumbbells to shoulder level, palms facing forward.
- Straighten your arms and raise the dumbbells overhead, then lower them back to shoulder level.
- To maintain proper form, keep your core engaged throughout the movement.
4. Pull-ups to tighten up your back
Pull-ups are a challenging upper body exercise that works multiple muscle groups, including the back, shoulders, and biceps. They can be tailored to your comfort and fitness level, making them a great choice for both beginners and advanced exercisers.
- To begin a pull-up, hang from a pull-up bar with your palms facing away from your body.
- Pull your chin up to the bar, keeping your elbows close to your sides.
- Return to the starting position by lowering your body while keeping your core engaged throughout the movement.
If full pull-ups are too difficult, modify them with an assisted pull-up machine or resistance band.
5. Rows with dumbbells to improve bicep strength
Dumbbell rows are an effective exercise for developing back, shoulder, and bicep strength. They can be done on a bench and the weight for the rows can be adjusted to fit want is comfortable for you.
- To begin a dumbbell row, stand with a dumbbell in each hand.
- Hinge forward at the hips and lower the dumbbells to the ground, keeping your back straight.
- Pull the dumbbells up to your chest while keeping your elbows close to your sides, then return to the starting position.
Maintain proper form throughout the movement by engaging your core muscles and keeping your back straight. As you gain strength, you can increase the weight of the dumbbells to keep your muscles challenged.
6. Bicep curls for shapely arms
Bicep curls are a traditional exercise that targets the biceps, a muscle group on the front of the upper arm. They are versatile exercises that can be done at home or at the gym because they can be done with dumbbells, resistance bands, or cable machines.
- Begin by standing with a dumbbell in each hand to perform a bicep curl.
- Your arms should be extended down by your sides, palms facing forward.
- Curl the dumbbells up towards your shoulders while keeping your elbows close to your sides, then return to the starting position.
Avoid swinging your arms or using momentum to lift the weights as this can put undue strain on your joints and reduce the effectiveness of the exercise. The bicep curls are super effective to give you toned arms.
7. Tricep dips anyone?
Tricep dips are a good exercise for strengthening the triceps, a muscle group on the back of the upper arm. They can be done on a bench, step, or other elevated surface and are adaptable.
- To begin performing tricep dips, sit on a bench or step with your hands on either side of your hips.
- Slide your hips off the bench and bend your elbows to lower your body to the ground.
- Return to the starting position by pushing your body up, keeping your core muscles engaged throughout the movement.
If full tricep dips are too difficult, try bending your knees slightly or using a bench that is closer to the ground.
How to Make the Most of Your Upper Body Workouts?
Aside from incorporating these seven best upper body exercises into your workout routine, here are a few other tips to help you get the most out of your upper body strength training:
1. Warm up properly: It is essential to warm up your muscles before beginning any workout to help prevent injury and prepare your body for exercise. Warm up with five to ten minutes of light cardio, such as jogging or jumping jacks, followed by some dynamic stretching.
2. Vary your workouts: Doing the same upper body exercises or any exercises over and over can become boring and ineffective at building strength and muscle. Try new exercises or use different types of equipment to spice up and keep your workouts fresh.
3. Maintain proper form: Maintaining proper form is critical for getting the most out of your workouts and avoiding injury. Take the time to learn proper form and techniques for each exercise, and pay close attention to your body as you move.
4. Rest and recover: After exercise, your muscles require time to recover and rebuild, so make sure to give them the rest they require. Take at least one day off between upper body workouts and eat a healthy diet to help your body recover.
5. Pay attention to your body: If an exercise causes pain or discomfort, stop it immediately and seek advice from a qualified trainer or healthcare professional. When it comes to weight and intensity, it’s also important to listen to your body.
If a weight feels too heavy or a movement is too difficult, don’t be afraid to switch to a lighter weight or a simpler modification of the exercise.
The Wrap-Up
Including these 7 best upper-body exercises into your upper-body workout routine can help you improve your upper-body strength, muscle tone, posture, and overall fitness, and promote a positive body image. If you’re a beginner, start with lighter weights or modifications and gradually increase the weight or difficulty level as your muscular strength improves and you become more comfortable.
Always maintain proper form and listen to your body, resting as needed and avoiding any exercises that cause pain or discomfort. You can build a strong and toned upper body that will support you in all areas of your life with consistency and dedication.
