If you're looking to get a lean and toned upper body, you need to focus
on two main things: building muscle and reducing body fat. This means
you need to combine strength training with cardiovascular exercise and a
healthy diet to
achieve your goals.
Here are some of the best workouts for a lean and toned upper body:
Push-ups
Push-ups are a classic exercise that earmarks the chest, shoulders, and
triceps. To perform a push-up, start in a plank position with your hands
a bit wider than shoulder-width apart. Beneath your body down until your
chest touches the ground, then push yourself back up to the beginning
position.
Dumbbell shoulder press
The dumbbell shoulder press is a productive exercise for building
shoulder muscles. Hold a dumbbell in both hands and bring them up to
shoulder height. Press the weights up over your head until your arms are
straight, then slowly lower them back down.
Pull-ups
Pull-ups are an inspiring exercise that works the back, biceps, and
forearms. To perform a pull-up, grip a bar with your palms facing away
from you and pull your body up until your chin is above the bar. Lower
yourself back down steadily and repeat.
Dumbbell bicep curls
Dumbbell bicep curls are a great way to build arm muscles. Hold a
dumbbell in each hand and curl them up towards your shoulders, then
lower them back down slowly.
Bent-over dumbbell rows
Bent-over dumbbell rows work the back, shoulders, and biceps. Hold a
dumbbell in both hands and bend forward at the waist, keeping your back
straight. Pull the weights up towards your chest, then lower them back
down slowly.
Bench dips
Bench dips target the triceps and are a great way to build arm
strength. Sit on
the edge of a bench or step and place your hands on the edge behind you.
Beneath your body down until your elbows are at a 90-degree angle, then
push yourself back up to the starting position.
Plank
The plank is a great exercise for building vital strength and stability.
Turn into a push-up position, then lower yourself down onto your
forearms. Carry this position for as long as you can, keeping your body
straight.
Chin-ups
Chin-ups are close to pull-ups, but with your palms facing towards you.
This exercise targets the biceps, back, and forearms. Grip a bar with
your palms facing towards you and pull your body up until your chin is
above the bar. Lower yourself back down steadily and repeat.
Dumbbell flyes
Dumbbell flyes work the chest muscles and are a great way to build upper
body strength. Lie on a bench with a dumbbell in each hand and hold them
above your chest. Lower the weights out to the sides, then bring them
back up to the starting position.
Jumping jacks
Jumping jacks are a great way to get your heart rate up and blaze
calories. Stand with your feet at once, then jump your feet out to the
sides while raising your arms up over your head. Jump back to the
beginning point and repeat.
Remember to incorporate these exercises into a well-rounded workout
program that also includes
cardio and a
healthy diet. With dedication and consistency, you can achieve a lean
and toned upper body.
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