A lot of people have the misconception that building upper body strength is often just for vanity, but that couldn’t be further from the truth. Improving your upper body strength can have a whole host of benefits.
From improving your athletic performance to preventing injury, strengthening your upper body muscles can help you build a more powerful physique and enhance your overall health.
If you are someone who is looking to improve your general strength and health, you’ve come to the right place. At POW8R, our carefully designed personal fitness app has helped countless people regain control of their fitness, and we have the know-how to help you build your upper body strength.
Keep reading to learn about 10 of the best upper body workouts for strength and toning, all of which you can do from the comfort of your own home. Some of these can be done under your own guidance or with the POW8R app.
Push-Ups
Push-ups are a fantastic way to improve your upper body strength, as they require absolutely no equipment and can be done virtually anywhere. Push-ups are great for building your upper body strength because they engage multiple muscle groups at once.
Push-ups are an excellent exercise that engages your chest, shoulders, and triceps while also strengthening your core and upper back. It’s a powerful movement that not only builds upper body strength but also helps stabilise your whole body.
Because of the simplicity and effectiveness of push-ups, they are a staple exercise in POW8R workouts.
Method
Begin in a high plank position with your hands placed slightly wider than shoulder-width. Lower your chest towards the ground while maintaining a 45-degree angle with your elbows. Press yourself back up.
To make it easier, you can perform the exercise on your knees or place your hands on an elevated surface, such as a bench or sofa.
Dumbbell Floor Fly
Dumbbell floor flies are a fantastic upper body workout that specifically targets the pectoral muscles, allowing you to build your chest muscles and encourage muscle growth. Because this exercise targets an isolated area, it really helps to sculpt the inner chest. In addition to sculpting the chest, dumbbell floor flies open the chest muscles and improve chest flexibility.
At POW8R, though we recognise the importance of an all-around exercise, we also know the importance of including isolated exercises in your routine to enhance your hard work. It can also be easy to overlook your chest muscles, so this exercise ensures that they get the attention they need.
Method
Start by lying flat on your floor or mat with your dumbbells held above your chest, palms facing each other. While slightly bending your elbows, lower the weights out to the side until you feel a stretch in your chest.
Once complete, bring the dumbbells back together and repeat. We would recommend 3 reps of 10.
Dumbbell Overhead Press
If you are looking to train your upper body and improve your overall strength, you need to include dumbbell overhead presses in your routine. This workout is absolutely fantastic and is an especially great upper body workout for women.
By incorporating this workout into your routine, you can target your deltoids and triceps while also enhancing your core stability and balance. By developing a stronger balance, you can get the most out of your other exercises, too.
Method
Start in an upright position, with your back straight and a dumbbell in each hand. Make sure that your dumbbells are positioned at your shoulders with an overhand grip. To get the most out of this upper body workout, make sure your hands are positioned with your thumbs on the inside, with the knuckles facing up.
Once in the correct position, raise the weights above our head, keeping every lift tight and controlled.
Dumbbell Hammer Curl
If you’ve ever wondered how to develop upper body strength in an easy and effective way, you need to get to know dumbbell hammer curls. This exercise targets your biceps, brachialis and brachioradialis, so you’re getting a lot out of a straightforward exercise. If you’re looking to improve grip strength and wrist stability, you need to get to know this exercise.
Method
Stand straight with the dumbbell in each hand, arms by your side and palms faced towards your torso. While keeping your palms facing each other, curl the weights towards your body, hold, and then lower them back to the starting position.
We know that form can be difficult to get used to, so if you are not sure if you are doing the exercises correctly, we would always recommend working with an online fitness coach, as they can ensure that you’re completing your exercises the right way and give you the confidence to work out independently.
Kettlebell Floor Press
It’s really no secret that at POW8R, we are strong believers in the power of kettlebells. We recommend that all of our clients own at least a kettlebell in terms of equipment, as they’re fantastic tools for building strength and endurance.
Kettlebell floor presses are an easy and effective way to build upper-body strength. This exercise is great for targeting the chest, shoulders, and triceps, and can help you build functional strength, engage your core, and stabilise your muscles.
Method
Lie down on the floor with your legs bent at the knees, holding a kettlebell in each hand against your chest. Keeping your elbows close to your side, press the kettlebells upwards until your arms are fully extended. You then bring the kettlebells back into the original position, repeating as advised by your coach or personal trainer.
Dumbbell Lateral Raise
Dumbbell lateral raises are one of the best upper-body weight exercises that you can do for improving shoulder abduction. Lateral raises target your deltoid muscles, helping to build strength and stability in the shoulder, improving definition.
Method
With your palms facing your body, hold a dumbbell in each hand by your sides. Keeping your elbows slightly bent and your core engaged, exhale and lift the dumbbells out to the sides until your elbow reaches your shoulder height. On your exhale, lower the weight back to the starting position.
Repeat in reps of 10.
Kettlebell Strict Press
This exercise targets the shoulders, back and core. This exercise targets multiple areas at once, making it an excellent choice for building both your strength and stability.
Though it is primarily a shoulder exercise, the strict press is a full-body movement, meaning it also engages your quads, glutes and core.
Method
Lift the kettlebell to shoulder level. Activate your core and press the kettlebell straight up until your arm is completely extended. Gradually lower it back to the starting position. Switch arms or work on one side at a time for better stability training.
If you are not sure if you are doing this exercise correctly, check out our live kettlebell classes where our instructors will talk you through the exercise in more detail.
Kettlebell Renegade Rows
If you are someone who regularly works out, the idea of doing a renegade row is probably off-putting. We get it, they can be challenging- but that’s because they garner the best results.
Renegade rows are an excellent exercise for enhancing upper body strength, specifically targeting the back, shoulders, and core. Incorporating this movement into your workout routine can lead to significant improvements in these areas. Although this exercise may be challenging to begin, it’s well worth incorporating into your routine.
Method
Start in a plank position with your hands gripping kettlebells placed on the floor. While balancing on one kettlebell, row the other towards your ribcage. Alternate sides. Make sure to engage your core to minimise torso rotation.
Resistance Band Pull-Aparts
If you have limited equipment or a busy schedule and you would like to include realistic and easy-to-follow exercises that will still build strength into your routine, it’s time to try out resistance band pull-aparts.
Band pull-aparts target the muscles of the upper back and also engage the shoulders and forearm muscles. This exercise also targets the smaller muscles that are often forgotten, so it is definitely worth including in your routine.
Method
Hold a resistance band at shoulder level with both hands. Stretch the band apart while keeping your arms straight until it reaches your chest. Then, return to the starting position in a controlled manner. This exercise effectively enhances posture, especially for those working at a desk.
Bodyweight Dips
Last but not least on our list is Bodyweight Dips. This exercise can be completed on either a chair or a bench and requires no additional equipment. Bodyweight dips engage multiple muscle groups at once, which makes them perfect for improving your upper-body strength.
This exercise activates your core and back muscles, enhancing your overall strength and stability.
Method
Rest your hands on a chair or bench behind you, extending your legs forward. Bend your elbows to lower your body until your arms create a 90-degree angle. Then, push yourself back up. Repeat for 10 reps or until failure.
Build Your Strength and Fitness With POW8R
Through this blog, we hope to have given more insight into some of the best exercises for improving your upper body strength and living a stronger, healthier life.
We understand that starting a healthier, fitter lifestyle can be challenging if you’re inexperienced, which is why we’re here to help. Download the POW8R app today to unlock a whole community of people trying to better their health and unlimited workout content.