10 amazing upper body exercises and which body part it works

The 10 amazing upper body exercises are suggested:

Exercise 1

Muscles worked: Large and small pectorals (the triceps to a greater or lesser extent depending on the spacing of the hands)

Lying down, knees on the ground, feet in the air, arms are on either side of the shoulders and bent at a square. Push on the arms in order to raise the torso, the knees remaining on the ground. You breathe out when the bust goes up and inhale when the bust goes down. Avoid straightening the elbows suddenly so as not to traumatize them, go down as low as possible, the buttocks must always be higher than the shoulders so as not to hollow the back. The more the hands are brought together, the more the triceps will be used.

Do 3 x 12 repetitions, 40 s recovery between each set.

Exercise 2

Muscles worked: Large and small pectorals (the triceps to a greater or lesser extent depending on the spacing of the hands) and abdominals

Lying down, arms on either side of the shoulders at right angles, toes on the ground. Push on the arms in order to raise the torso, the legs take off, the toes remaining in contact with the ground. Be careful, stay straight. You breathe out when the bust goes up and inhale when the bust goes down. Avoid straightening your elbows suddenly, go down as low as possible gently, the buttocks must always be higher than the shoulders so as not to hollow the back. The more the hands are brought together, the more the triceps will be used.

Do 3 x 12 repetitions (add sets of 12 if possible), 1 minute recovery between each set.

Exercise 3

Muscles worked: Large and small pecs

Sitting on the floor with your back straight, extend one leg and bend the other, the foot resting against the opposite thigh. Place the rubber band at the foot of the outstretched leg, with both arms straight. Bringing the elastic up to the bent knee, inhale as you gently bring the elastic (not the elastic controlling the movement but you) to the foot of the opposite leg (the stretched one). upper body exercises are nothing without abs

Do 3 X 20 repetitions on each side (40 s recovery between each)

Exercise 4

Muscles worked: Latissimus dorsi, pectoralis major, serratus anterior, abs and triceps

Lying on a bench, back straight, knees square, be careful, the back of the neck must always remain in line with the bust, the chin in the throat. Secure the elastic to the bench, the other end in your hand, arms outstretched. Always keeping your arms straight, bring your hands on your knees while inhaling (the knees always stay square). Breathe out while returning to the starting position.

2 X 30 repetitions. 30 s of recovery between each series.

Exercise 5

Muscles worked: Back

Place the elastic in each foot, legs slightly bent, bend at the square, back straight (be careful with lower back), head in line with the bust. As you inhale, pull on the elastic, bringing your elbows to chest level, do not move your back and make sure your chin remains in your chest. Breathe out while returning to the starting position.

3 x 10 repetitions. 1 min of recovery between each series.

Exercise 6

Muscles worked: Back

Sitting with your back straight, place the elastic band on each foot. Keep the legs straight, the chin still in the chest, bring by inhaling the hands on your chest, the elbows well back without lifting them. Breathe out while returning to the starting position.

3 X 12 repetitions. 40 seconds of recovery between each set.

Exercise 7

Muscles worked: Latissimus Dorsi

Find a high attachment point for the elastic (so that it is stretched out in the starting position), the legs are slightly apart (no more than your hips) and slightly bent. The back is flat, the buttocks slightly to the rear to maintain balance. With your head still in line with your bust, extend your arm and lower it while blowing until it touches your knees. Inhale to return to the starting position.

3 x 20 repetitions. 40 s recovery between each series.

Exercise 8

Muscles worked: Abs

Lying down, hands behind your head, chin in your chest. Raise your legs up square. While blowing, bring the right knee to the left elbow, inhale to return to the starting position then the left knee on the right elbow, inhale returning to the starting position.

2 x 30 to 40 repetitions. Resume the series when the abdominals are no longer burning.

Exercise 9

Muscles worked: Abs

Lying down with your hands behind your head, your shoulders raised slightly, your head straight and your legs bent at a square. Bring the elbows on the knees slightly apart (hip width) using only your abdominals (it is the bust that goes to theknees and not the head!). Breathe on the way up, inhale on the way down, don’t touch the ground with your shoulders.

Do 3 sets of maximum repetitions. Resume the series when the abdominals are no longer burning.

Exercise 10

Muscles worked: waist, abdominals crossed

Stand with your legs wide apart, the elastic in one foot, contract your glutes and abdominals, keep your face straight. You must be fixed as if you were between two planks. Bend over while blowing on the opposite side of the rubber band with your hand towards the floor, inhale to return to the starting position.

2 x 1 min on each side without standing time.

This upper body exercises are amazing for you.

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