The best part about the strength training exercises is that, you can perform these in your own home. Thus, to help you to know which exercises are best to start so that you can tone and strengthen your upper body, here The Code Fitness Premium – Best Premium Gym in Ludhiana, is sharing some of the best upper body exercises for women. You can perform these exercises with the help of basic equipment.
In order to keep your upper body strong, strength training plays a very vital role. The best way to keep your upper body muscles defined, you should regularly work out on your arms, chest, back and shoulder muscles. If you are a woman and you regularly follow upper body exercises, it just not only provides you strength but it helps in improving your posture, also it enhances your performance in day to day activities.
Get started with warming up first to start upper body exercises for women
The basic equipments you need include a mat, resistance bands and dumbbells of different weights.
The best way to start any exercise is warming up your body so that the blood circulation increases and thus you can target the muscles on which you want to work.
You should warm up for at least 8 to 12 minutes. After warm up can focus on your arms, chest and back exercises.
Exercises for arms
1. Triceps Kickbacks
The target of this exercise is mainly your triceps. This is a good upper body exercise for women. Let’s take a look how you can perform this exercise:
- Stand and hold dumbbells in both of your hands.
- Slightly lean forward.
- Your back should be parallel to the ground.
- Your upper arms should be by your sides.
- While holding the dumbbells in front of your torso, bent your elbows about 90%.
- Straighten both the arms behind you.
- Then to return to starting position just reverse the movement.
2. Triceps dips
The target of this exercise is triceps and shoulders.
- Keeping your hands shoulder-width apart, position them on a stable chair or a table.
- Move your body off the chair or the table.
- Keep your legs extended out in front of yourself.
- Bend your elbows a little.
- Start bending your elbows slowly to lower the body towards the floor. Keep bending until your elbows are at 90 degree angle.
- Once you reach the bottom, straighten your elbows by pressing down into the chair or the table you have so as to return to the starting position.
Exercises for back
3. Resistance band pull apart
This is one of the best upper body exercises for women that targets your back, shoulders, triceps and biceps.
- First of all just grab the ends of resistance band with both of your hands.
- Keeping the arms straight out in front of you, hold the band at chest level.
- Pull the band apart by spreading your arms out to your sides.
- Now again bring your arms back to your starting position.
- This completes one repetition of this exercise.
4. Dumbbell Rear – Delta Flyer
Target of this exercise is back. It is one of the best effective upper body exercises for women.
- Bend at your waist.
- Hold two dumbbells.
- Raising your arms, move the weights up until your arms are in line with torso.
Exercises for Chest
5. Lying chest fly
This exercise targets chest.
- Hold a dumbbell in each of your hand.
- Lay down on your back on a bench.
- Press your feet into the floor and keep your back straight.
- Start by letting the dumbbells touch each other overhead in a line with your chest.
- Now slowly lower the dumbbells at the level of your chest or shoulders.
- Take a deep breath. Inhale when you take them up, and exhale when you again bring them back.
6. Mountain climbers
Mountain climbers target your chest, back and core.
- To do this exercise, get into a push up position.
- Engage your core. Your hands should be under your shoulders.
- Keep your feet hip-width apart.
- Keep your right and left knee alternatively towards your chest.
- Alternate back and forth.
Exercises for shoulders
7. Dumbbell front raise
This exercise targets your shoulders.
- Hold light dumbbell in each hand.
- Keeping the dumbbell in front of your upper legs, start raising them upwards until the upper arms are horizontal.
- Now again lower the dumbbells back to their starting position.
8. Deltoid raise
This is a good exercise for shoulders.
- Stand while keeping your knees slightly bent.
- Hold dumbbells in each hand, the palms must face your thighs.
- Slightly lean forward.
- Lift your arms upwards until shoulder level and foam a “T”
- Return to starting position by lowering the arms.
All of these are beneficial upper body exercises for women. Strength training exercises have a large number of benefits if they are done properly. It boost your muscle strength and also helps in burning calories.
Start by doing small numbers of repetitions. Slowly increase the number of repetitions with practice and time. Thus start doing these exercises and build your upper body strength.