Self Help

A lot of upper body exercise’s goal is to build strength. However, if you want to maximize the benefits of the routine you are going to want to add some good cardiovascular activities such as spinning or jogging. You will also want to alternate these activities with a lower body workout.

Before you begin any exercise regiment you need to spend at least 10 minutes doing good stretching exercises to ensure that you are properly warmed up. This is because when your muscles and tendons are warm and loose they are a lot less likely to tear. You are also going to want to activate your circulatory system and increase your muscle temperature so that you will have good blood flow.

Of course, how many repetitions you perform, how much weight you use, and other such variables are determined by your own personal, overall goals. Here, you need to decide if you want to build or tone your muscle mass. If you decide that you want to build mass then you are going to need to use more weight. On the other hand, if you want to tone your muscles, you will want to use less weight but do more repetitions. Another thing that you will need to decide is if you want to increase your flexibility or prepare for a specific event.

The decision you make does not matter much since everyone should start off with traditional exercises. Some of these exercises can be done without the use of any equipment while others will require simple free weights or resistance equipment.

Resistance equipment is equipment that is used to offer resistance and tension. This equipment includes rubber straps with handles, springs and other such devices. On the other hand, weights work by providing compression and/or tension due to gravity.

Regardless of whether or not you use equipment, or what type of equipment you use, you should never “work through the pain.” Mild discomfort is normal, especially if you have been inactive for a while. However, intense pain is a sign of trouble and you should see your doctor about this.

Here are some good exercises to get you started:

1. Traditional push-ups are an excellent upper body exercise. This may surprise you with all of the contemporary sports equipment that is in existence. However, it is true. To do a push-up you should start on your stomach with your back straight, your feet together and your hands beneath your shoulders. From this position you should push against the floor, while your back and legs are still straight, then lower yourself back onto the floor. If you need a little more action, then simply raise and lower your body slower. You should start with 20, then 40, finally building up to 80 push-ups.
2. If you want to work your chest, start by using 10lb hand-held dumbbells. While lying flat on your back hold the weights in your hands with your palms up and your arms extended perpendicularly. Slowly lift your arms up and bring your hands together. You can vary this exercise in order to give your biceps a good workout. In order to do so you should bend your arms at the elbow while they are raised 20 degrees then straighten your arms out and continue.
3. Another good exercise to do is lats. This exercise works the latissiumus dorsi, which are the large, side muscles that make men triangle shaped. Here you want to stand up straight with your arms at your side and your dumbbells in your hands. You need to maintain good balance and normal breathing while doing this exercise. After exhaling thrust your arms away from your body while your palms are facing inward. Make sure that you exhale as you raise your arms up to shoulder height, and then lower your hands back down into the starting position. Involving your biceps and triceps is one variation of this exercise. This is done when you rotate the weights and curl your arms upwards at the top of the swing. At this point you should straighten your arm and then lower it as described before. Regardless of which variation of this exercise you do, you should make sure that you do 10 repetitions.
4. You can also work your biceps and triceps by holding weights in front of your body with your arms hanging above the front of your thighs. Do not swing or push off the thighs but lift the weights toward your chest. Alternate arms, doing one and then the other. You should do 10 repetitions for each arm. However, if you experience any lower back pain while you are doing this exercise, you are going to want to stop immediately. Try this exercise again another day or after you have spoke with your doctor.
5. If you have a sturdy bar available to use (either in the gym, at a playground or at home in a doorway) then you can do chin-ups and pull-ups. You do chin-ups by having your fingers facing toward you as you grasp the bar above you. When your fingers face away from you as you grasp the bar, you are doing pull-ups. This is a low-tech exercise but it is one of the best ways in which you can build your biceps, triceps, lats, and pectorals, all at the same time.

Take note: Whenever you are exercising your lats or biceps you can use either free weights or a long, elastic resistance strap. Simply hook one end of the strap onto your foot and grab the other end with your hand then proceed as described above.

Regardless of what exercise you choose to do, make sure that you do not overdo it. You will want to build your strength up gradually. Be aware that the main reasons why people do not continue to workout is because of pain that is caused by using an incorrect technique or by putting forth excessive effort when they are just getting started with a new exercise routine.