Upper Body Workouts

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Upper Body Anatomy

The upper body should be considered anything that is above your nipple line. This includes the chest, back and the upper extremities. Most people only work out their biceps and triceps when they work out their upper bodies. This will not give you ideal results and it will create muscle imbalance in your body. When you are working out your upper body, focus on each of these areas; Biceps, Triceps, Forearms, Shoulders, Chest and Back.

Below are some exercises you should be able to do at home that will improve your upper body strength.

Bicep

Dumbbell / Thera Band Curls

This exercise can be either done using free weights if you have them or the thera bands. Simply stand on the thera band for the desired tension. This is an exercise that you want to be doing till max. With that in mind you want to choose a weight or tension that will max you out at 10-20 reps.
Form: Ideally you do not want your elbows moving when you do this exercise. With your back straight, you will bend your elbows bringing your arms up. You can modify the exercise by doing one arm at a time or by changing the position of your hands. Meaning the curls can be done with your palms facing the ceiling, each other or the ground. Changing the orientation of your hands will ensure that you work out your complete biceps. To make sure you are not cheating you can do the exercise standing against a wall and you should be able to do the exercise without your elbows leaving the wall.

Pull Ups

Done with your arms shoulder length apart and your palms facing you, lift yourself up till you head reaches your hands. A more difficult version is to do the pull with towels hanging over the bar and you grabbing the towels with your hands.

Triceps

Triceps Press

This can be done on a low table, a stable chair or any stable object that is about 0.5 meters off the ground. With your legs straight you will support your body weight with your arms behind you. Dip your torso down till almost the ground and come back up. Repeat till max.

Tricep Pull Downs

This exercise is done using the thera bands. With the band hung over a sturdy object like a pull up bar. Grab the bands hanging down with your palms facing each other. Keep your hands together as you pull down till you reach near the bottom. Once you are close to maxing out your pull down spread your hands and keep pulling down as if you were trying to draw an upside down ‘ Y’. Come back up following this form.
If you do not have a sturdy object that you can support the weight properly, this exercise can be done kneeling on the ground with the bands hung over a door knob.

Pecks

Army Push Ups

The key to any push up is having your body straight and firm through out the exercise. Bending the back in not only unhealthy but it takes away from the workout. The army push up is done with your hands placed just outside your shoulders and your feet together. Your arms should be at your side through out the exercise. Repeat till max.

Wide Push Ups

Done with your arms spread out wide at shoulder height and your feet together. Again remember to keep your back straight and sturdy. Repeat till max.

Diamond Push Ups

This push up is done with your thumbs and index fingers touching. This should make a diamond shape with your hands. Your legs are spread to just past your shoulders. When your come down for the push up, your heart should be over your hands. Repeat till max.

Chest Press

Done with free weights and laying on a bench or table. Start with your elbows just below your shoulders and bring the weights up straightening your arms. Coming up to the peak of your lift you can turn your hands towards each other to get maximum results and maximum height.

Shoulders

Hitch Hiker

This is done using the thera band. When doing your right shoulder stand on the band with your left foot and visa versa. Holding the band in your palm and your thumb up pull at a 45 degree angle going up from your left foot. Once you get to the top turn your hand so your thumb now faces the ground and come back to the staring position in a smooth and controlled fashion. Repeat with both arms.

Internal Rotation

Tie the thera band to a door knob or another sturdy object. Pull the band tight and parallel to the ground in one hand as you stand perpendicular to it without the band crossing your body. Your elbow is at your side and at a 90 degree angle through out the exercise. Rotate your hand towards you as you pull on the band. Make the tension on the band appropriate so you max out at around 10-20 reps. Repeat with both arms.

External Rotation

Tie the thera band to a door knob or another sturdy object. Pull the band tight and parallel to the ground in one hand as you stand perpendicular to it with the band crossing your body. Your elbow is at your side and at a 90 degree angle through out the exercise. Rotate your hand away from your body as you pull on the band. Make the tension on the band appropriate so you max out at around 10-20 reps. Repeat with both arms. Done much like Internal Rotation, use the above pictures to help visualize it.

Back

Seated Row

Using the thera bands sit on the ground with your legs straight out and the band looped around your feet. Maintain good posture throughout the exercise. Start with an end of the band in each hand and the hands together. Bring your hands towards you as if you are trying to make your elbows touch behind you. You should feel this in your upper back. Do not cheat by leaning back.

Single Arm Lifts

This exercise can be either done with free weights or a thera band. Simply stand on the band for the required tension. Start standing with your back bent at the hips and the knees slightly bent so that your back is almost parallel with the ground. Pull up with your arm bring your shoulder back. However do not turn your whole body, just the side you are working should move. Pick a weight / tension that will tire you out at 10-20 reps. Repeat on the other side.

Wide Grip Chin Ups / Pull Downs

Grab the bar with your palms facing away and your hands out wide. Do till max.
If chin ups can not be done start doing pull downs with a thera band hung over the chin up bar. Start by kneeling on the under the band and grab it at the ideal length so you can do 10-20 reps. Pull your arms down keeping your elbows out to the side at all times. This will work the same muscles.

Forearms

Wrist Extension

This exercise is done sitting in a chair with either a free weight or the thera band. Place your forearm on your thigh with your palm facing the ground. Extend your wrist by moving only your hand up, and then back down. Your forearm should never loose contact with your thigh. Repeat till you tire and then do the other arm.

Wrist Flexion

This exercise is done sitting in a chair with either a free weight or the thera band. Place your forearm on your thigh with your palm facing up. Flex your wrist by moving only your hand up, and then back down. Your forearm should never come up from your thigh. Repeat till you tire and then do the other arm.

Upper Body Anatomy
The upper body should be considered anything that is above your nipple line. This includes the chest, back and the upper extremities. Most people only work out their biceps and triceps when they work out their upper bodies. This will not give you ideal results and it will create muscle imbalance in your body. When you are working out your upper body, focus on each of these areas; Biceps, Triceps, Forearms, Shoulders, Chest and Back. Below are some exercises you should be able to do at home that will improve your upper body strength.
Bicep
Dumbbell / Thera Band Curls This exercise can be either done using free weights if you have them or the thera bands. Simply stand on the thera band for the desired tension. This is an exercise that you want to be doing till max. With that in mind you want to choose a weight or tension that will max you out at 10-20 reps. Form: Ideally you do not want your elbows moving when you do this exercise. With your back straight, you will bend your elbows bringing your arms up. You can modify the exercise by doing one arm at a time or by changing the position of your hands. Meaning the curls can be done with your palms facing the ceiling, each other or the ground. Changing the orientation of your hands will ensure that you work out your complete biceps. To make sure you are not cheating you can do the exercise standing against a wall and you should be able to do the exercise without your elbows leaving the wall.

Pull Ups Done with your arms shoulder length apart and your palms facing you, lift yourself up till you head reaches your hands. A more difficult version is to do the pull with towels hanging over the bar and you grabbing the towels with your hands.
Triceps
Triceps Press This can be done on a low table, a stable chair or any stable object that is about 0.5 meters off the ground. With your legs straight you will support your body weight with your arms behind you. Dip your torso down till almost the ground and come back up. Repeat till max.
	Tricep Pull Downs This exercise is done using the thera bands. With the band hung over a sturdy object like a pull up bar. Grab the bands hanging down with your palms facing each other. Keep your hands together as you pull down till you reach near the bottom. Once you are close to maxing out your pull down spread your hands and keep pulling down as if you were trying to draw an upside down ‘ Y’. Come back up following this form. If you do not have a sturdy object that you can support the weight properly, this exercise can be done kneeling on the ground with the bands hung over a door knob.
Pecks
Army Push Ups The key to any push up is having your body straight and firm through out the exercise. Bending the back in not only unhealthy but it takes away from the workout. The army push up is done with your hands placed just outside your shoulders and your feet together. Your arms should be at your side through out the exercise. Repeat till max.
		Wide Push Ups Done with your arms spread out wide at shoulder height and your feet together. Again remember to keep your back straight and sturdy. Repeat till max.
Diamond Push Ups This push up is done with your thumbs and index fingers touching. This should make a diamond shape with your hands. Your legs are spread to just past your shoulders. When your come down for the push up, your heart should be over your hands. Repeat till max.
Chest Press Done with free weights and laying on a bench or table. Start with your elbows just below your shoulders and bring the weights up straightening your arms. Coming up to the peak of your lift you can turn your hands towards each other to get maximum results and maximum height.
Shoulders
Hitch Hiker This is done using the thera band. When doing your right shoulder stand on the band with your left foot and visa versa. Holding the band in your palm and your thumb up pull at a 45 degree angle going up from your left foot. Once you get to the top turn your hand so your thumb now faces the ground and come back to the staring position in a smooth and controlled fashion. Repeat with both arms.
	Internal Rotation Tie the thera band to a door knob or another sturdy object. Pull the band tight and parallel to the ground in one hand as you stand perpendicular to it without the band crossing your body. Your elbow is at your side and at a 90 degree angle through out the exercise. Rotate your hand towards you as you pull on the band. Make the tension on the band appropriate so you max out at around 10-20 reps. Repeat with both arms.
External Rotation Tie the thera band to a door knob or another sturdy object. Pull the band tight and parallel to the ground in one hand as you stand perpendicular to it with the band crossing your body. Your elbow is at your side and at a 90 degree angle through out the exercise. Rotate your hand away from your body as you pull on the band. Make the tension on the band appropriate so you max out at around 10-20 reps. Repeat with both arms. Done much like Internal Rotation, use the above pictures to help visualize it.
Back
		Seated Row Using the thera bands sit on the ground with your legs straight out and the band looped around your feet. Maintain good posture throughout the exercise. Start with an end of the band in each hand and the hands together. Bring your hands towards you as if you are trying to make your elbows touch behind you. You should feel this in your upper back. Do not cheat by leaning back.
Single Arm Lifts This exercise can be either done with free weights or a thera band. Simply stand on the band for the required tension. Start standing with your back bent at the hips and the knees slightly bent so that your back is almost parallel with the ground. Pull up with your arm bring your shoulder back. However do not turn your whole body, just the side you are working should move. Pick a weight / tension that will tire you out at 10-20 reps. Repeat on the other side.
Wide Grip Chin Ups / Pull Downs Grab the bar with your palms facing away and your hands out wide. Do till max. If chin ups can not be done start doing pull downs with a thera band hung over the chin up bar. Start by kneeling on the under the band and grab it at the ideal length so you can do 10-20 reps. Pull your arms down keeping your elbows out to the side at all times. This will work the same muscles.
Forearms
Wrist Extension This exercise is done sitting in a chair with either a free weight or the thera band. Place your forearm on your thigh with your palm facing the ground. Extend your wrist by moving only your hand up, and then back down. Your forearm should never loose contact with your thigh. Repeat till you tire and then do the other arm.
Wrist Flexion This exercise is done sitting in a chair with either a free weight or the thera band. Place your forearm on your thigh with your palm facing up. Flex your wrist by moving only your hand up, and then back down. Your forearm should never come up from your thigh. Repeat till you tire and then do the other arm.