how can i strengthen my upper body?

Question

I want to strengthen my biceps, triceps, lower back, abs, and pectorals. What excersices strengthen each of these muscles. An excersice that strengthens more than one of these muscles at the same time would be good too.

Answer 1

Since you want strength. None of those body building exercises or workout regimes will help much.

Understand this, for your whole body to function well ( upper and lower body) you first need to concentrate on your mid section or what they call 'Core'.

Reason being. Any movement your body generates originates from your 'core'.Imagine your body as a wheel.The your 'CORE' is the HUB and your LIMBS are the SPOKES. Its impossible for your limbs to be strong if you 'core' isnt strong. Same as weak hub means weak spokes.

Whether you're walking, running, lifiting an arm. Anything you do generates from your 'core'! So to be strengthen up your upper body you first need to work on your 'core'.

Its hard for me to prescribe you exercises on here it self so heres a good link i found . ( http://www.mayoclinic.com/health/core-strength/SM00047&slide=1) The exercises may look stupid/too simple, but you wont regret doing it. I assure you.

Other things you need to know and remember is to keep your abs tight all the time .Espcially when lifting weights.

After you've started off with that, hit the gym. Hit it good. A few tips to more strength.

1)use more free weights if possible
2)do each repetition slowly. e.g take 2 seconds to lift and 4 seconds to return to intitial position.
3)involve your 'core' in anything you do. Keep it tight.
4) 8-12 reps MAX / set

Examples of exercises for what you asked for.
1)bicep curl,Hammer curl - Biceps
2)tricep pushdown(cable) , overhead extension - Triceps
3)Rows, Dorsal raise, Chin ups - Back
4)Crunch with variations - Abs
5)Flys, chest press, push ups - Pectorials

Any pulling exercises which mainly works your back works your biceps as well . And any pushing involves chest/shoulder works a little on your tricep.

Good Luck

Answer 2

Try the upper body machines at the gym. They have machines that are called lateral raise, rowing, lat pulldown, etc. Try them all and do 12-15 reps on each machine, using a weight that totally tires your arms on the last 2 reps. After you finish with all the machines, repeat the circuit twice. That will whip your arms in shape!

Answer 3

I used to have a very weak upperbody. I improved a lot by joining a gym and using their regular weightlifting machines. After a feew months I started taking rowing classes, which strengthened my legs, back and arms.

Answer 4

i guess if you are not thinking of going to the gym...then push-ups will work on your triceps and pecs....chin-ups will work your upper back and biceps. for lower back will be a bit tricky...
1. lay on bed or bench...face down
2. move forward to edge about hip level (get someone to sit on your leg)
3. drop your head toward floor and up again...just like doing a reverse sit-up.
number of repititions will depend on you. start slow and increase rep when you gain strength.

Answer 5

No, no. You need to strengthen each individually for maximum impact. Hit the gym, buddy.

Answer 6

Get a time machine and start training in January.

Answer 7

Lift weights, and use body resistance muscle and toning exercises

Answer 8

Swimming is the best form of exercise hands down.

Answer 9

Push ups
Pull ups

Answer 10

read tips on some great workouts that will help you on this site