Words like weightlifting and resistance training are frequently thrown about as though they are synonymous with strength training. Bodyweight exercises, machines, weighted equipment, bands, and anything else that is not running, swimming, or stretching are all examples of strength training. Although strength training does not always imply weightlifting, it is an umbrella phrase that encompasses both.
While weightlifting may be the first image that comes to mind when thinking of strength training, there are alternative workouts that do not involve the use of weights.
How to Get a Bigger Upper Body?
The most common exercise to warm up with is the pushup. Facing towards the ground, place your hands on the floor it should be slightly wider than the width of your shoulder, and stretch your legs as much as you can behind you. Work your core and go down until your chest stays just above the floor. When you are going down or pressing back up, hold the position for 2 seconds. Keep your back straight throughout the exercise and elbows close to your torso and open them up while you are at the top of the pushup.
2) Bench Press
Lie on a bench with your back straight and hold the bar at a gap wider than your shoulder width. Keep your abs and glutes tightened while lowering the bar to your chest. The elbows should remain closer to your body and back arched. When the bar is low enough, push your feet into the floor to press it back up.
3) Overhead Press
Set up a squat rack or cage to place the bar up and hold it tightly just a little wider than your shoulder width. Push the bar off the rack and grasp it at shoulder level, keeping your forearms positioned vertically. Squeeze the bar and engage your abs. Now slowly move the bar overhead while pushing your head forward.
4) Bentover Row
Bend forward in a position so that the torso is parallel to the floor. Hold the dumbbells tightly with an overhand grip. Bring the weight to your neck while squeezing your shoulder blades together. As this differs from how barbell row to your chest works, remember to pick up lighter weights.
How to Build Upper Body Strength Female?
1) Dumbbell Curls
You can do this while either standing or sitting with dumbbells in both hands. Your arms should be at your side close to the body, and your palms should face your body while holding the dumbbells. Now take a deep breath and while exhaling curl the weights upwards. It is targeted towards your biceps. Pause for a few seconds while you are at the top of the curl and then bring back to the original position.
2) Resistance Band Pull Apart
Stretch your arms forward at chest height. Hold a resistance band at your shoulder length tightly, parallel to the ground. Keeping your arms straight, pull the band as much as you can and move your chest towards it. Your arms should move outwards, applying the force from your mid-back. Be sure to keep your spine straight while you are squeezing your shoulder blades together. Once you reach the extreme, pause for a moment and return to the starting position slowly.
3) Mountain Climbers
Get in a similar position as a plank or pushup. Make sure that your hips are in line with your shoulders. Your hands should be just below your shoulders and your feet hip-width apart. This exercise is to target your core and glutes. Now bring your right knee towards your chest as close as you can and while placing it back, pull your left knee towards the chest. This motion should be continued, moving the legs back and forth alternately at a fast pace.
4) Deltoid Raise
Stand in a position that your feet are hip-width apart. The knees should be bent slightly. Stretch your hands in the front, hold the dumbbells downwards. Lean forward slightly so that you can engage your core and waist. Now stretch your arms outwards to the side so that they form a “t” with your body. Bring them back again to the front and repeat the movements.
How to Build Upper Body Strength at Home?
1) Plank Tap
You should aim for a high plank with your palms flat so that you can rise high by applying force on the floor. Your wrists should be just directly below your shoulders. Keep your legs wide apart. Try to tap your right hand to your left shoulder without moving your hips. The aim is to engage your core and glutes. After bringing back the right hand to the ground, tap your left hand on the right shoulder. Continue doing this alternatively.
2) Superman with Arm Extension
It might sound funny, but it is intensive workout training. Lie down on a mat facing down. Your arms should match the shoulder height and your elbows bent at 90 degrees. It should be like a goal post shape. Now jump to bring your knees close to the chest and stand without allowing time to keep your feet on the ground. This is your superman position. Go back to your original position and keep repeating. As this is strength training and not testing your flexibility or how high you can arch your back, be mindful to not crunch your lower back.
Without a visual reference, you might find it difficult to complete these exercises. That does not, however, imply that you must spend your money on a gym membership. A smarter and less expensive option is to download a fitness app.
Deposit The Work is the best home workout app android and ios offer. It has over 300 exercises to help you follow them from the comfort of your home. The variety ranges from upper body workout, leg workout to intensive H.I.I.T. You can follow the training videos that explain every position with visuals so that you cannot go wrong.
Deposit The Work has successfully helped users attain their body goals and rightly earning the position of best workout app ios. You are just one download away from your dream body.
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