Upper Body Work

Upper Body Work

We all agree that strong legs are important, but a toned upper body should be equally considered as a vital part of your workout in order to look and feel great.

Follow these quick tips before you get started:

•    Warm up! A very important part of your training that should last 5 to 10 min.
•    Try to choose weights that are heavy enough to feel a deep burn.
•    Breathing during each exercise is crucial for delivering the oxygen our bodies need, so be sure to b-r-e-a-t-h-e!
•    Cool down! Take 5 to 10 minutes to perform some post workout stretching.
•    Perform two to three sets of 15 reps of each exercise for two to three times per week.

Barbell Curl

Keep your upper arms close to your body throughout the movement and do not swing the barbell using your back strength.

1.    Stand upright with feet should width apart, holding the barbell at your thighs. 
2.    In one smooth motion, lift the barbell to your chest, squeezing at the top, before slowly lower your arms to the starting position.
3.    Repeat for your desired number of repetitions. 

Targets: Biceps

Bench Press

Concentrate on contracting your chest to reduce the load through your shoulders and triceps.

1.    Lay down on a flat bench with a dumbbell in each hand.
2.    Hold the dumbbells out in front of you at shoulder width, and rotate your wrists forward so that your palms are facing away from you.
3.    Using your chest, press the dumbbells to the full extension of your arms, squeezing at the top, hold for a second before slowly returning to the start position.
4.    Repeat for your desired number of repetitions.

Targets: Chest, Shoulders, Triceps 

Bent Over Row

1.    Stand upright with your feet shoulder width apart, resting the barbell on your thighs. 
2.    Push your bottom out and lean forwards keeping your back straight, letting the barbell hang in front of you around your knees. 
3.    Keeping your back straight and your elbows tucked in, pull the barbell towards your torso, squeeze at the top and hold for a second before slowly lowering to the starting position.
4.    Repeat for your desired number of repetitions. 

Targets: Back, Biceps, Abdominals

Alternate Curl

This exercise will help increase strength and add definition to your arms. It can be performed at home using water bottles or at the gym using dumbbells. Follow our 3 simple steps to get the perfect technique:

1.    Stand upright with feet shoulder width apart, holding dumbbells at your side.
2.    One arm at a time, lift the dumbbell to your shoulder, rotating the wrist as the movement progresses, squeezing at the top. 
3.    Slowly lower your arm to the starting position, repeat with opposite arm.
4.    Repeat for your desired number of repetitions. 

Targets: Biceps

Find more about the essential challenge HERE

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