Upper body strength exercises – 5 moves

Improving upper body strength is possible with the execution of a handful of effective exercises within a fitness program. Strength based exercises are typically compounds, i.e. they recruit multiple muscle groups and involve two or more joints, and are performed with a relatively heavy load within a low repetition range. For example, the chest, shoulders and triceps can be strengthened greatly by performing the bench press within a repetition range between three and six per set, with a challenging weight. It is advisable to have a spotter to ensure safety when lifting heavy loads. We have selected five highly effective upper body exercises which can be incorporated into a strength based workout.

1. Bench press

Instructions: Load a barbell with a suitable weight and ensure the safety collars are properly fitted. Lay on the flat bench, with knees bent at ninety degrees and the feet planted on the floor. Un-rack the barbell from the uprights and extend the arms so the barbell is above the chest. This is the starting position of the repetition. Lower the barbell in a controlled manner until the bar is a couple of inches away from the chest, and then forcefully press the barbell back to the starting position. Ensure the upper arms remain flared outwards during the pressing, for maximum chest involvement.

How many? 3-6 reps x 3 sets

Targets: Chest, Triceps, Shoulders.

Tips: Do not bounce off the chest; stop two inches short of the chest, pause, and then press the bar upwards.

2. Barbell row

Instructions: Load a barbell with a suitable weight on a small rack, or on the floor. Grasp the barbell and lift it from the rack or floor with sound posture, and stand erect. Bend slightly at the knees, bend the torso forward at forty to forty five degrees whilst keeping the back straight and maintaining sound posture. Allow the arms to hang perpendicular to the floor. This is the starting position of the repetition. Whilst keeping the torso and lower body stationary, row the barbell towards the abdominal region by bending at the elbows and bringing the upper arms towards the rib cage. Reverse the movement in a controlled manner.

How many? 3-6 reps x 3 sets

Targets: General back muscles, arm flexors (inc. biceps).

Tips: Always ensure sound posture during the exercise. If you find it difficult to maintain posture try switching to the seated cable row.

3. Military press

Instructions: Load a barbell with the correct weight, and lift it off the floor with sound posture. Stand erect with the barbell at shoulder level so it is ready to be pressed over head. This is the starting position of the repetition. Whilst keeping a slight bend in the knees, press the barbell over head until the arms are fully extended. Slowly reverse the movement to the starting position. Ensure the upper arms remained flared outwards during the exercise to maximise shoulder involvement and avoid over taxing the triceps.

How many? 3-6 reps x 3 sets

Targets: Shoulders, Triceps.

Tips: If you begin to tire, a push press can be performed to finish the last one or two repetitions of a set. A push press is a similar movement to the military press, with a partial squat incorporated at the start of the press, so to aid the pressing of the weight upwards.

4. Chin up

Instructions: Hang from a chin up bar, with the arms fully outstretched. Pull upwards by flexing the arms and back, until the chin is at bar level. Slowly lower yourself to the starting position. If you do not have sufficient strength to perform free hanging chin ups try assistance machines, or the cable pull down until the required strength is gained.

How many? 3-6 reps x 3 sets

Targets: General back muscles, arm flexors (inc. biceps).

Tips: Negative repetitions are an ideal technique for those who do not have enough strength to complete a full repetition. A negative repetition is when the trainer just performs the lowering phrase of the exercise in a controlled manner. The targeted muscles are still recruited when the body is lowered, yet negative repetitions can often be performed by those who do not have sufficient strength to perform a full repetition.

5. Dips

Instructions: Grip the bars on a dipping station, hang free with the arms extended, and bend the knees to allow for enough ground clearance. Descend in a controlled manner, keeping the upper arms flared outwards, and stop when the upper arms become parallel to the ground. Extend the arms and press to ascend the body to the starting position.

How many? 3-6 reps x 3 sets

Targets: Chest, Triceps, Shoulders.

Tips: Keep the torso bent slightly forward, with the upper arms flared outwards. This ensures maximum chest recruitment.