Top 5 exercises for a toned upper body

This is why you should train your upper body.

Whether it’s your stomach, back, or shoulders, there are plenty of good reasons to train your upper body and strengthen your core. Regular training not only ensures a defined body, but also helps improve posture or relieve back pain.

If you go to the gym regularly, you have numerous options on various machines to keep your upper body in shape. But you can also easily train the middle part of the body with your own body weight. Below, we’ll show you effective bodyweight exercises that shouldn’t be missing from any upper body workout.

Top 5 Upper Body Exercises

1. Push-ups

With pushups, your biceps in particular get their money’s worth. But the chest and shoulders are also trained with this classic.

  • You are on all fours. The hands are level with the lower chest muscles and shoulder-width apart.
  • Point your toes up. Your body forms a straight line. Your head is the extension of your spine.
  • Lower your chest in front of the floor. To do this, you need to build up tension in your stomach. You also want to make sure you don’t fall into a hollow back or stretch your bottom too far up.
  • Don’t drop your chest completely, push yourself back up just before you hit the ground.

8-10 reps, 3 sets

Advice: If the push-up is too difficult for you, you can simplify the exercise and do it on your knees.

2. plank

At first glance, the table looks pretty inconspicuous, but that’s misleading. The forearm brace not only helps you develop your abdominal muscles, but also strengthens your entire body.

  • You are in a lying or plank position. Place your forearms parallel to your body on the floor. Your elbows are at the level of your shoulders.
  • Lift your feet and raise your body. Important: The stomach is tight and forms a straight line with the head, shoulders, back and legs.

Hold for 60 seconds, 3 reps

Important: Beginners in particular quickly tend to lift their buttocks during this sweaty exercise or slouch.

3. superman

We often neglect our back when doing strength training. A strong back can ensure an upright posture and relieve the spine and intervertebral discs, which in turn helps relieve and prevent back pain. A popular exercise is the Superman, which strengthens the erector spinae.

  • They lie face down on the ground. Your arms are stretched forward, the shoulders do not rise. The head is slightly raised and the gaze is directed to the ground.
  • Raise your arms and legs at the same time and hold for a few seconds, then lower them.

10 reps, 3 sets

4. Side plank

The side plank is a true all-rounder and is not only a tip for strengthening your oblique abdominal muscles, but also your back, pelvic and leg muscles. Lateral support not only evokes a great silhouette, but also promotes your stability.

  • You are in a lateral position. The legs are stretched out and lie one on top of the other. Your neck and head are an extension of your spine. Support the elbows vertically below the shoulders.
  • Raise your body by pressing the edges of your feet and your forearm into the ground. Your upper body and thighs should form a straight line. You can support the other arm on the hips or stretch it and raise it.
  • Hold for 30 seconds, then slowly lower yourself down and switch sides.

3 passes per side

Read on right away: 5 beginner squat tips >>

5. Sauces

Dips are among the king exercises when it comes to strengthening the triceps. This exercise also puts a lot of pressure on your chest and shoulder muscles.

  • You’ll need a chair for the dips. Make sure you can’t slip or fall. Sit on the edge of the chair and place your hands next to your buttocks. The backs of the hands point up.
  • Straighten your legs, heels hip-width apart. Raise your butt so it’s over the edge of the chair. Your back stays straight.
  • Slowly bend your arms so that your forearms are perpendicular to the floor. Your buttocks lower toward the ground.
  • Then, using the strength of your arms, push yourself back up to the starting position.

10 reps, 3 sets

Video: Ab Workout: The Quick Six-Pack Workout to Engage In


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