Can anyone advise me the best way to train my upper body?

Question

I have started at the gym. I am running on the mill three times a week. My legs and butt are comming along nicely but, I think that my upper body does not get the full benefit from that. How can I maintain it up top too? Which is the best process? Any ideas?

Great responses! Thank you stumped! but I am doing it for me really.. Getting older, trying to keep it all together!!

Oh yeah... does anyone know about body attack, or ody combat? How is this? I would like to try...

I mean, body combat

Answer 1

Is there a Body Pump class at your gym?? Is so do it.

http://www.lesmills.com/site/programs/bodypump-group-fitness-program.aspx

If not:

Chest: Pec-flies, Chest presses, Press ups
Back: Dead lifts, Dead rows, Lat Pulldowns
Shoulders: Shoulder raises (front), Side raises, Shoulder presses
Arms: Bicep curls, Tricep dips (on the back of a chair) or tricep kickbacks

You can do most of these with dumbells or a barbell.

If you want to tone rather than build, do high reps on manageable weights.

PS Take your running on the road. On the road you need your upward as well as your forward propulsion and you'll train much harder. The tready does half of the work for you. If you stick to the treadmill run on an incline of at least 1.5 or 2.

Answer 2

You can do lots of things!
You can use light weights while running, just carry them as your arms swing. But what would work best is actual weight training. Whether you use free weights or machines keep it light so you don't bluk up. You can use 5 - 20 pound weights...much more than that will bluk you up. Do reps of 10-12 in 3 sets. Also try adding some leg and core weight work outs, for all the muscle you gain it makes your body loose more weight and function better and look better as the weight comes off.
Simple things at home you can do vary from push ups to tricep work outs using a chair.
Here is a link for at home work outs
http://exercise.about.com/cs/exerciseworkouts/l/blupperbody.htm

Oh, and remember don't ever do weight training 2 days in a row.

Answer 3

it depends on what you want to acheive

you could add wrist weights so you get a bit of upper body work as you run

a good way to get a bit of definition and tone in you sholders and arms is use light weights and preform high rep set of differant sholder work outs and arm work outs

if you want to add a little size to your frame try upping the weight and do slitghtly less repititons

Answer 4

Push ups and pull ups and sit ups and bicycles are the best thing for getting it in shape. Some light weights would be good for your arms and shoulders and chest sculpting.

Answer 5

The thing with cardio work is that it only works whilst your doing it. Try doing weights. You still burn fat and tone up 2 days after doing weights as your muscle'sare reparing themselves. They only need to be light weights, nothing major. Hope it helps!

Answer 6

try weights.

obviously do a weight that is easy for you to do and when you feel comfortable to move to a heavier weight then go up one. also when on the treadmill wave your arms a little as you were marching so there getting alittle exercise

Answer 7

There's nothing worse than an untrained upper body.

Except for a todger with a mind of its own. I've been trying to train that bit for years but to no avail.

Answer 8

Doing some light weightlifting along with sit-up's and crunches is best.

Answer 9

try some weights,but be very careful not to do too much

Answer 10

lift weights or play games that would exercise your hands