Wondering how to get a firm upper body? You can get one without going to the gym or even without any equipment. Just by doing 10 exercises twice a week, you can add definition and dimension to your arms, shoulders, chest, and back with relative ease. And as an added bonus, you’ll also be working on your posture, balance, and core strength. Here are 10 of the best upper body exercises for women to do at home (or at the office!). Be sure to do them two days in a row for maximum benefits!
1) Pushups
- Start in a plank position with your hands shoulder-width apart and your feet hip-width apart.
- Bend your elbows and lower your chest toward the ground, keeping your core engaged the entire time.
- Once your chest touches the ground, press back up to the starting position.
- Be sure to keep your hips and shoulders square throughout the movement, and don’t let them drop or rise as you move up and down.
2) Bench Presses
The bench press is a great exercise for working the chest, shoulders, and triceps. Start by lying on a flat bench with a weight in each hand. Lower the weights to your chest, then press them back up. Be sure to keep your back flat against the bench and your feet planted firmly on the ground.
3) Rows
Rows are a great exercise for working the muscles in your back, shoulders, and arms. Plus, they can help improve your posture. To do a row, start by holding a dumbbell in each hand. Then, bend your knees and lean forward from your hips. Next, row the dumbbells up to your chest, keeping your elbows close to your body. Finally, lower the dumbbells back down to the starting position.
4) Bicep Curls
Bicep curls are one of the best exercises for working your upper body. They target your biceps, which are the muscles in your arms that help you lift things. To do a bicep curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your elbows and curl the weights up towards your shoulders. Slowly lower the weights back down to the starting position. You can do this exercise with one arm at a time or with both arms at the same time.
5) Triceps Extensions
Triceps extensions are a great exercise for working the triceps, which are the muscles on the back of your upper arms. To do this exercise, you will need a weight, such as a dumbbell or kettlebell. Start by standing with your feet shoulder-width apart and the weight in your right hand. Bend your elbow and bring the weight up to shoulder level. From here, extend your arm straight up overhead. Be sure to keep your elbow close to your head as you do this.
6) Shoulder Presses
Start by standing with your feet shoulder-width apart and a weight in each hand, palms facing forward. Bring the weights up to your shoulders, then press them overhead. Be sure to keep your core engaged and your back straight as you press the weights up. Lower the weights back down to your shoulders and repeat.