Building your best upper body muscle and strength

Dips

Having a strong healthy body isn’t just about looking good. It’s about taking care of the one body you will have for the rest of your life. It’s important not only to develop your cardiovascular system and stay at a healthy weight, but also to build muscle strength to help support the skeleton. Upper body strength is important because of all the everyday tasks and demands we place on our arms, shoulders, and back. When your muscles are weak, you are more prone to aches and pains as well as potential injuries. The best way to protect your body from injury as well as diseases like osteoporosis is to strengthen the muscles and bones. Take the initiative to care for your body and it will thank you by developing a strong healthy system!
When you are considering beginning a training schedule for upper body strength, you should consider a few factors such as your age, health, and current strength level. If you are new to exercising and haven’t really done any strength training before, it’s best to start out at the lightest weight that’s comfortable to you and work up from there. More experienced exercises can better assess their own strength and decide what works.
If you are struggling to build your upper body fast in order to get ready for the beach and you experience the frustration of seeing no change, here are a few effective exercises that my client Phil Jackson had the courtesy to demonstrate.
Just think how great it would be to take of your shirt at the beach or poolside with that upper body muscle that you’ve always imagined!
Assisted Pullup: Works the major muscles of your back (the latissmus dorsi). Increase your strength until you don’t need assistance and your back is strong enough to lift the whole body.
Chest Dip: Works a large number of muscles in the chest, shoulders, and arms. Increase your strength until your chest is strong enough to lift the whole body.
Concentration Curl: This is an isolation movement which peaks your biceps, especially the outside part. Is typically used as a finishing exercise to work the “peak” of the biceps and give the final “pump” before leaving the gym and “hitting the streets!”
Bench Dips: Are intense and effective isolation exercises that help develop powerful and defined triceps. The lack of momentum during the dip movement keeps the muscles contracted throughout, making it one of the most effective triceps exercises.
‘Kettlebell’ Front Raise with Sumo Squat: This is a combined movement that works the front part of the shoulder and also legs and core. If you don’t have a kettlebell, use a dumbbell.
For personal training and questions on healthy lifestyle, contact Manuela Nemes at Body Sculptor Fitness Centre (Mirco Centre); Tel: 939 5288 or bodyscul@weststartv.com