what are the best exercises for females to gain upper body strength and muscle?

Question

already in great shape - just wondering if there if anyone out there has any pointers beyond the basic shoulder exercises: overhead press etc..chest press - etc..

Answer 1

gymmmmmmmmmmmm yay!!!!!!

Answer 2

By decreasing the repititions (4-8) and increasing the weight of the chest exercises you are performing you will gain strength faster versus high repititions (10-15). Be sure you are eating a healthy diet. Drink plenty of water (half your body weight in ounces daily). Be sure you are using perfect form in all of your exercises. Work your muscles from different angles. For example, with the bench press do all three variations (incline, level, and decline) to work the lower, middle, and upper pectoralis muscles.

Answer 3

They are the same ones for men. Stick to compound exercises (exercises that use multiple muscle groups) squats, bent deads, stiff deads, bench press, lat pulldown, seated press, bent rows, dips, upright rows and barbell curls. Don't waste too much time on isolation exercises (single muscle groups) those build very little muscle and/or strength.
Make sure you are getting enough protein (1 gram per pound of bodyweight) from whey, eggs, milk, and lean meat sources.
Might also want to try "Whey protein", "Creatine" and "Glutamine", these are bodybuilding supplements, for men or women, don't worry about getting to big, womens bodies don't have a large supply of testosterone and growth hormone, to make it that quick or easy to get large. Good luck

Answer 4

I would subscribe to women's muscle and fitness or to another magazine that has exercises for women that they would do. What most women do in a gym is very light weights and very high reps. That is called aerobics. If you want to develop more muscle and upper body strength than you have to reduce the reps and increase the weight.

Answer 5

The basics are always good. Hard to beat simple pushups and weights. It depends on which you want more - strength or bulk - as for how to fine-tune your workout.

You should look at differing workouts depending on what you want. High weight/few reps or lower weight/more reps will give different results - but you probably need to expirement as results will vary. Endurance will also vary based on choices.

Answer 6

swim. it does wonders. diving, laps, racing... just get moving. crunches, sit-ups, eetc. are good, but I'm not sure if you know about this one... it's called plank, and basically, you get into a push-up position except your forearms rest entirelly on the floor and your hand in front. Then hold like that for a long time, and it really exercizes your muscles. I do it and its great for me.

Answer 7

DO U BELONG TO A GYM , WORK W/DUMBELLS ON A BENCH , SETS OVER HEAD SITTN UP , THEN LYIN ON YOUR BACK AND GOOD OLD FASHION PUSH-UPS . TRY THEM I 3 DIFFERENT POSTIONS 1 ARMS OUT TO WHERE ELBOWS BRAKE 2 NORMAL PUSH-UP WHERE ARMS ARE EVEN W/SHOULDERS AND 3 HANDS IN TIGHT SO THUMBS ARE TOUCHIN , THIS WILL GET YOUR CHEST AND OUTTA ARMS TIGHT , THE LAST ONE IS HARD