UPPER BODY STRENGTHENING EXERCISES

Click on each tab to open or close the stretch details

NECK STRENGTHENING EXERCISES

 

ISOMETRIC NECK EXERCISE

Main Muscle Worked: Neck

Equipment: None

Guide:

  1. With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
  2. Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  3. Hold for the recommended number of seconds.
  4. Now release the tension slowly.
  5. Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.

Variations: You can also do this exercise by placing your hands on the sides of your head. First do one side and then the next.

STEP 1: neck1
STEP 2: neck2
VIDEO:

 

ISOMETRIC NECK EXERCISE - SIDES

Main Muscle Worked: Neck

Equipment: None

Guide:

  1. With your head and neck in a neutral position (normal position with head erect facing forward), place your left hand on the left side of your head.
  2. Now gently push towards the left as you contract the left neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
  3. Hold for the recommended number of seconds.
  4. Now release the tension slowly.
  5. Rest for the recommended amount of time and repeat with your right hand placed on the right side of your head.

Variations: You can also do this exercise by placing your hands to the front and then to the back of your head. First do one side and then the next.

STEP 1: neck3
STEP 2: neck4
VIDEO:

CHEST EXERCISES

 

PUSHUPS

Main Muscle Worked: Chest

Other Muscles: Shoulders, Triceps

Equipment: None

Guide:

  1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
  2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
  3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
  4. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

 

Variations:

If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.

For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.

STEP 1: pushup1
STEP 2: pushup2
VIDEO:  

 

 

ISOMETRIC WIPERS

Main Muscle Worked: Chest

Other Muscles: Abdominals, Shoulders, Triceps

Equipment: None

Guide:

  1. Assume a push-up position, supporting your weight on your hands and toes while keeping your body straight. Your hands should be just outside of shoulder width. This will be your starting position.
  2. Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body.
  3. Reverse the motion by extending the flexed arm, pushing yourself up and then dropping to the other side.
  4. Repeat for the desired number of repetitions.
STEP 1: wipers1
STEP 2: wipers2
VIDEO:
BENCH DIPS

Main Muscle Worked: Triceps

Equipment: Chest, Shoulders

Guide:

  1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
  2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
  3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
  4. Repeat for the recommended amount of repetitions.

Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

STEP 1: bench1
STEP 2: bench2
VIDEO:

ALL DATA COURTESY OF:

bodybuilding