Upper body workout for great results - KBZK.com | Continuous News | Bozeman, Montana

Upper body workout for great results

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Stable table: Strengthens anterior core and triceps

Beginners should start on knees and try for 2-3 sets of 6 reps.  Advanced exercisers should try 2-3 sets of 12 reps. 

Begin by going into plank position on toes and elbows (you may go on your knees if you need a modification).  Keeping plank position, push up to your hand from your right elbow and then you left hand from your left elbow so that you are now in plank position on you hands.  Go back to your right elbow and then you left elbow so that you are now at starting position.  Preform the same pattern, but now start with your left side.  Start position to start position is one rep.  Make sure that your shoulders are positioned directly over your elbows and hands and that there is no excessive lumbar flexion or extension. 

Band biceps curls: strengthens biceps

Try 2-3 sets of 10-15 reps

Begin by stepping on an exercise band of the appropriate resistance.  The band should go right in the arch of your shoe.  With your palms facing away from you and your elbows staying at your sides, bring the band handles to your shoulders.  Make sure you do not lean back as you preform your bicep curl.  Also avoid excessive wrist flexion.

Band Rows: strengthens rhomboids, rear deltoids, and biceps

Try 2-3 sets of 10-15 reps

Begin by anchoring your band around something that will not move.  Face the point of attachment and step one foot slightly forward for a better base of support.  Pull the band back so that your hands are right below your chest.  As you pull back, squeeze you scapula together and keep your chest up.

Push Ups on Ball: strengthens pecs, anterior deltoids, anterior core, and triceps 

(beginners may want preform their push ups off the ball and try them from their knees)  Try 2-3 sets of 10-15 reps

Begin by rolling on top of a stability ball, facing down.  Slowly walk out on your hands away from the ball.  The further you roll out, the more difficult the exercise, so based on ability level, you choose the appropriate distance your hands should be from the ball.  Keeping a very straight plank position (with your hands slightly wider than shoulder width), bend your elbows until you have reached a 90 degree bend at the elbow and then push yourself back up.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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