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Upper Body Workout For Women: Must Lift The Weights

Upper Body workout makes body toned and reduces body fat instead of making body bulky. This workout routine will increase the muscle size due to which body will consume more carbohydrate and fat and it will result in slimmer body. This article encourages you to reduce the duration of cardiovascular exercises and invest that time in lifting the weights.

Most of the women think that Upper Body workout will make them bulky so they tend to stick to the cardiovascular exercises.

Upper Body workout makes body toned and reduces body fat instead of making body bulky. This workout routine will increase the muscle size due to which body will consume more carbohydrate and fat and it will result in slimmer body.

So you can reduce the duration of cardiovascular exercises and invest that time in lifting the weights.

There is no doubt that with the help of upper body workout you will have good body structure. It will make you more confident and more comfortable in wearing t-shirts, sleeveless, etc.

In this article you will get to know about push, pull and core exercises for upper body.

1. Shoulder Press

Our shoulders comprised of three main muscles that are anterior deltoid, posterior delts and rotator cuff muscles. The rotator cuff muscles are a complex group of muscles that helps you in maintaining the position.

The overhead is a movement/exercise that strengthens the shoulders, scapula and upper body. This exercise is specially benefits the players of sports like basketball, football and wrestling as these sports demands the great pushing strength.

Benefits of Shoulder Press

  • Improves strength as the exercise targets several major upper body muscles like deltoids, trapezius, triceps, serratus anterior and the upper portion of the pecs
  • Stronger bones as the bones adapt to the weight pressed against it just like muscles do
  • Improved stability in arms, shoulders and torso
  • Improves performance in other workouts because of increased strength

2. Tricep Extension

Tricep extension is the exercise that works the entire triceps group muscles. If you are looking for an exercise that will help you in losing fat from your arms then triceps extension is the best exercise that you can do..

Triceps consists of three muscle heads: long head, lateral head and the medium head.

Triceps can be performed with cable, dumbbell, bent-over, machine press downs, reverse press downs, etc..

The primary muscle in tricep extension is triceps and secondary muscles are forearms and lats. This exercise helps you in sports that require arm movement like swimming, volleyball and basketball.

Benefits of Tricep Extension

  • Stabilizes the shoulder joints and it acts as extensor of the elbow and shoulder
  • Convenient to perform as you can do it with different types of resistance and in several body positions
  • It is an isolation exercise and targets and focuses on one muscle group with a single joint movement
  • Strengthens your shoulder
  • Improves arm movement and agility

3. Incline Push-Ups

Incline Push-up is the best option for the beginners because in starting one can find difficulty in performing basic push-ups. It targets the chest muscles, the pectoralis major and minor. The best thing of incline push-ups is that it can be performed anywhere as it needs stable surface. The common mistakes while performing incline push-ups are wide hand placement, poor alignment, etc.

Benefits of Incline Push-Ups

  • Strengthens the upper body
  • Works wonders on your lower chest and back muscles
  • Builds Endurance in upper body

4. Dumbbell Bench Press

No doubt dumbbell bench press is one of the best exercises to build upper body. It targets three body parts chest, shoulders and triceps. Most of the athletes add this exercise into their workout routine. It requires great arm strength. It directly hit the fibers in the chest area that cannot hit with the barbell. It may prove a great option for women who are not able to perform barbell exercises but it may be too hard for the beginners of strength training.

Benefits of Dumbbell Bench Press

  • Increases muscle hypertrophy and strength
  • Joint angle customization
  • Increases unilateral strength and development
  • Increases range of motion for better joint movement
  • Helps in development of stabilization muscles

5. Seated Cable Row

Seated cable row is the best exercise to improve the posture. It helps in improving posture and good posture not only helps you in being physically fit but also makes you confident. Seated Cable row targets both primary and secondary muscles- Primary muscles (Latissimusdorsi, Trapezius, Erector Spinae, Posterior deltoids, infraspinatus and Brachialis) Secondary muscles (biceps, triceps, quads, adductors and glutes).

Benefits of Seated Cable Row

  • It is an excellent compound exercise as apart from back it works on forearms and upper-arms too
  • Strengthens back muscles and develops them, particularly latissimus dorsi
  • Works on biceps and triceps as they are dynamic exercises for this exercise

6. Pec Deck/ Fly

Pecs are primary muscles of the chest. This exercise is as effective as bench press in activating the pectoralis. It is the best exercise for chest muscles as it is superior to push ups, incline dips.

Pectoralis major, pectoralis minor and serratus anterior, these muscles are engaged in the pec deck fly. Golfers, boxers and tennis players can get the maximum benefits from the muscles that are trained in this exercise. If you want to make your chest workout more effective then you should include pec deck fly in your workout routine along with bench press and bent over cable-cross.

Benefits of Pec/Deck Fly

  • Activates the primary actions of the chest muscles
  • It gives you advantages of an isolation exercise
  • Improves ability to push things
  • Improves posture

About The Author

Monika Chahar

Monika Chahar is a young journalist who has worked with media houses like Hindustan Times and Dainik Jagran group (special coverage of Jagran Film Festival). She has also develo.... Read More..

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