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Upper Body Exercises

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Videos - Upper Body Exercises

DIPS

Goal: Strengthen upper body, specifically

Sit on edge of chair, hands by hips and fingers forward. Bring bodyweight out from chair and bend elbows to lower body down, then straighten elbows to come back up to starting position.

PUSH UPS

Goal: Strengthen upper body, specifically chest.

Kneeling on all fours, place hands outside of chest.  Bend elbows to lower chest towards floor, then push back up to starting position (for a harder workout, position your knees further away from your hands and lower your hips closer towards the floor).

DIPS ON FIT BALL

Goal: Strengthen upper body and core, specifically triceps

Sit on edge of ball, hands by hips and fingers forward. Bring bodyweight out from ball and bend elbows to lower body down, then straighten elbows to come back up to starting position.

SEATED SHOULDER PRESS

Goal: Strengthen shoulders and core

Sit upright on ball with feet on floor. Hold weights beside your shoulders, elbows out to side. Press the weights upwards and towards each other. Then lower weights bringing elbows slightly backwards. Draw your abdominals in and keep back straight.

PUSHUPS ON FIT BALL

Goal: Strengthen upper body, specifically chest, arms and core

Facing down over ball, walk hands forward on floor until ball is under thighs. Place hands outside of chest and bend elbows to lower chest towards floor, then push back up to starting position (for a harder workout, position yourself further off the ball, so your shins or toes are supported on the ball).

DUMBBELL ROWS

Goal: Strengthen upper body, specifically back and biceps

Lean over bench or ball keeping back flat and abdominals drawn in. Hold a dumbbell in one hand with arm in full extension. Row the dumbbell up towards ribcage keeping elbow in by your side. Complete all reps on one side before changing arms.

STANDING SHOULDER PRESS

Goal: Strengthen shoulders and core

Stand upright with feet hip width apart and knees slightly bent to stabilise the body. Hold weights beside your shoulders, elbows out to side. Press the weights upwards and towards each other. Then lower weights bringing elbows slightly backwards. Draw your abdominals in and keep back straight.

PULLOVER ON FIT BALL

Goal: Strengthen upper body, specifically back, arms and core

Lie over ball facing up, with head and shoulders supported on the ball. Keep hips high and knees bent at 90 degrees. Hold a dumbbell with both hands above chest line with elbows slightly bent. Lower dumbbell overhead then raise back to starting position.

DUMBBELL SWING

Goal: Strengthen total body and core

Stand with your feet hip width apart, holding a dumbbell between your legs with both hands. Lower your body into a squat position keeping your spine straight. As you raise back up to standing position swing the weight up to shoulder level with straight arms. Swing weight back down as you lower into a squat.

DUMBBELL CHEST PRESS ON FIT BALL

Goal: Strengthen upper body, specifically chest, arms and core

Lie over ball facing up, with head and shoulders supported on the ball. Keep hips high and knees bent at 90 degrees. Hold weights at chest line with elbows bent. Press the weights upwards and towards each other. Then lower weights back to starting position.

SHOULDER STRETCH

Goal: Stretch shoulders and arms

Raise your right arm to shoulder height and bring your arm across the front of your body. Take your left arm and place it behind your right elbow. You should feel a slight stretch in the back of the right shoulder. Repeat on opposite side.

TRICEP STRETCH

Goal: Stretch arms, specifically triceps

Raise right arm above your head and bend your elbow. Raise left arm above head and hold right elbow. Gently pull the elbow across and behind your head until you feel a stretch in your tricep. Repeat on opposite side.

REST POSITION

Goal: Hold for 60 seconds

On knees, sit your butt back on your heels with forehead resting on floor and arms extended over head on floor.