Strength training essentials

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Training your upper body

Strength training essentials Training your upper body

Training your upper body

In this section, we’ll move on to take a look at some of the upper body exercises you might like to incorporate into your strength training plan.

Why train your upper body?

Your upper body plays a vital role in everyday activities, from gripping to lifting objects to pushing doors open and pulling yourself up off the ground. Strengthening your upper body not only enhances your ability to perform these tasks but like your lower body, will help to protect your joints, reduces the risk of injuries, and supports overall health and fitness.

A strong upper body also improves posture, improving resilience and reducing strain on your neck and back, which is particularly important if you spend long hours at a desk.

Upper body muscle groups

Your upper body consists of several key muscle groups that work together to support movement and strength:

  • Chest (Pectorals): These muscles are involved in pushing movements, such as pushing a door or performing a bench press.
  • Back (Lats, Trapezius, and Rhomboids): These muscles help with pulling movements, like rowing or pulling a heavy object towards you. They also support posture.
  • Shoulders (Deltoids): These muscles allow you to lift and rotate your arms, essential for overhead movements.
  • Arms (Biceps and Triceps): The biceps control pulling movements, like lifting objects, while the triceps are responsible for pushing movements, such as pushing yourself up and out of your chair.

Key things to keep in mind when training your upper body

  1. Focus on Balanced Training:
    Train both the pushing and pulling muscles of your upper body to ensure balance and prevent muscle imbalances. For example, pair push-ups or bench presses with rows or pull-ups. Be sure to take an all-over balanced approach – many people focus on chest and arms but neglect the back. Include pulling exercises like rows and pull-ups to ensure a well-rounded upper body.

  2. Prioritise Proper Form with a Controlled Tempo:
    When performing upper body exercises, avoid shrugging your shoulders or letting your elbows flare too far out. When training for strength, we typically keep our movements controlled.

  3. Engage Your Core:
    A strong and engaged core is essential for upper body exercises. It helps stabilise your torso, especially during movements like overhead presses or push-ups.

  4. Start with Bodyweight:
    Begin with body weight exercises like planks to build a foundation of strength. Gradually incorporate weights, like dumbbells or kettlebells, as your confidence and strength improve.

  5. Allow for Recovery:
    Just like your lower body, your upper body muscles need time to recover. Aim for 1-2 rest days between upper body sessions, depending on intensity.

Upper body exercises - video demonstrations

By focusing on the principles above and including upper body exercises in your training plan, you’ll be well on your way to developing strength, stability, and confidence in your movements.

Ready to get started? Let’s explore some upper body exercise demonstrations:

Upper Body Exercises

3 Videos

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