How to Work Your Upper Body

Upper body workouts vary for each individual.

Working out your upper body has important health benefits. According to the Center for Disease Control and Prevention, adults should perform muscle-strengthening exercises for the upper body at least twice per week. Lifting weights, using resistance bands, using your body weight for resistance, doing strenuous daily activities and yoga are all ways to work your upper body. Choose a workout that fits your specific goals to get the best results.

Instructions

1. Select an activity. Be sure to include your arms, back, torso, abs, shoulders and neck for a complete upper body workout. For building muscle and increasing muscle mass, try lifting weights. For strengthening the upper body without building muscle mass, try yoga.

2. Make a schedule that fits comfortably into other areas of your life. Start your workout schedule slow and increase when you are able to do so. To avoid injury, don't overdo it in the beginning.

3. Fuel your body prior to working out, and replenish nutrients and water as needed. Staying hydrated during exercise is essential.

4. If you're using weights to build muscle, start with a weight that is comfortable for you. Increase the weight only after you've perfected your lifting technique.

5. Work each muscle group until it is difficult to do another repetition without assistance. Try doing eight to 12 reps. If it is too difficult, lower the weight and continue. Complete at least one set for maintaining; aim for two or three to build muscle.

6. Be consistent in your exercise routine. Do quality workouts, and then allow at least one day to rest. Resting is an important part of maintaining and building upper body muscle.

References

• Centers for Disease Control and Prevention: How much physical activity to adults need?
• Georgia State University: Upper Body Strength Training Exercises