How to gain upper body strength quickly?

Are you looking for fast upper body strength workouts to get tone arms, strong back and shoulders muscles? Check out the best ways women can achieve upper body strength quickly.

There are certain traits that every woman desires-for example, thinness and beauty. One of the components of thinness is having good upper body strength. Women desire to sculpt their upper body muscles into well-defined shapes for various reasons - better posture, confidence in having bigger boobs (by lifting weights), etc.

The following article represents how girls can quickly gain upper body strength through easy workouts, which should take no more than an hour each day. So let's get started.

Push-ups

Stand with feet shoulder-width apart. Bend down, keeping your back straight, and place your handstand's palm flat on the floor by your chest. For best results, wear sneakers for this exercise. Keep your legs off the floor until you are done with all reps of push-ups, then rest before starting the next set. Lower yourself towards the floor by bending your elbows, keeping them close to the body until your upper arms are parallel with the ground. Push upwards by straightening out your arms and raising from hips off the floor. Repeat as many times as necessary.

push-ups is an upper body strength exercise

Pull-ups

You may either stand on a chair or hang from a bar for this exercise. Grasp a bar or chair with palms facing away from you, hands slightly wider than shoulder-width apart. Pull yourself up by bending at your elbows until your chin reaches the height of the bar or chair. Return to your original position by straightening your arms and dropping from the hips. Repeat as many times as necessary. Keep your legs off the floor until you are done with all reps of pull-ups, then rest before starting the next set.

upper body exercises for women

Chin-Ups

You can either stand on a chair or hang from a bar for this exercise like push-ups and pull-ups. Grasp a bar or chair with palms facing towards you, hands slightly wider than shoulder-width apart. Pull yourself up by bending at your elbows until your chin reaches the height of the bar or chair. Return to your original position by straightening your arms and dropping from the hips. Repeat as many times as necessary. Keep your legs off the floor until you are done with all reps of chin-ups, then rest before starting the next set.

Squats

Stand straight with the feet placed shoulder-width apart. Lower yourself into a sitting position, keeping your back straight and head up. Do not let your knees extend beyond your toes. Return to a standing position by pushing through your heels until you are in an upright position again. Repeat as many times as necessary or until failure occurs, in which case proceed to the next step of resting before starting the next set.

squats is an upper body exercises for women

Rowing Machine

This exercise requires a machine where you pull bars towards you while staying in one spot with your legs off the floor until you are done with all rows and then rest before starting the next set. This exercise mainly builds torso strength and provides some lower body work when pushing/pulling the machine. Adjust the seat so that your arms are bent when holding onto the bars, back straight, and head up at all times. Pull the bar towards you by extending out your arms while squeezing your shoulder blades together. The elbows should come close to the body, but do not let them touch your thighs throughout this exercise. Return to starting position by pulling the weight back until your arms are just short of being completely straightened out. Repeat as many times as necessary or until failure occurs, in which case proceed to the next step of resting before starting the next set.

upper body strength exercises

Plyometrics Workout

This exercise requires a step or bench of some sort. This is very intense but provides amazing results in terms of building leg strength quickly. Box jumps are one example of plyometrics exercise. You can also do plyometric push-ups where you explode off the ground instead of slowly lowering yourself towards the ground for increased intensity during the regular push-up motion. Do not exceed your physical limits with this workout, and be sure to start with light weights if you decide to incorporate them into your routine. Stick with activating your fast-twitch muscle fibers that way through explosive repetitions rather than actual weights used for this workout.

plyometrics workout

Swimming

Swimming is an excellent form of cardio workout and provides amazing results on how to gain upper body strength. It works the arms, shoulders, and chest pretty well for being a primarily cardio exercise. However, I must advise you against this because it is very intensive on the joints, so if you have any injury, I recommend not doing this workout for obvious reasons.

Rock Climbing

Rock climbing is an excellent way to build upper body strength as well as increasing stamina and endurance. It's also a great workout because it provides an amazing full-body aerobic workout and increases balance and agility. Climbing typically targets the arms, shoulders, back, and chest since you are pulling yourself up rocks or walls using those muscles. However, it also works in many other parts of the body. They include your hamstrings, quads, and calves when placing footholds onto rocks or surfaces that were just climbed over by you or another climber/rappeller.

gain upper body strength through rock climbing

Tricep Dips on Chair

To do this exercise, all you need is a chair and yourself. Sit on the edge of the chair with your feet in front of you in line with your hips. Your arms should be extended at shoulder height with elbows bent and palms facing down towards the floor. Slowly bend your arms until they are almost straight but not locked out (the last few degrees before lockout). Make sure that your back does not seem to arch backward throughout this movement to compensate for lack of strength; it should remain slightly arched forward at all times when performing arm extensions or dips. Return to starting position by pushing through your palms (don't let them rest against the floor). Repeat as many times as necessary or until failure occurs, in which case proceed to the next step of resting before starting the next set.

upper body strength exercises

Side Lunge

The side lunge is a great workout for the thighs, glutes, and hips. To do this exercise, you will return to the long narrow stance mentioned earlier during the squat tutorial by standing with your feet shoulder-width apart. This is while slightly bending your knees and leaning forward until you feel a stretch on the sides of your inner thighs just above your knees. Return to starting position by squeezing tightly on your legs and pushing off from both heels returning to a standing position while lifting yourself onto the balls of each foot for balance returning arms down to sides simultaneously. This movement can be repeated as many times as necessary or until failure occurs, in which case proceed to the next step of resting before starting the next set.

Conclusion

The best way to gain upper body strength quickly is by implementing exercises that build muscle. This can be accomplished by doing high-intensity sets, weight training with heavyweights, and using resistance bands. Upper-body muscles are often neglected in the gym because people focus on their lower bodies. But you need strong arms for almost everything you do during your day, from working out to cooking dinner or carrying groceries. So don't neglect them; make sure they get some love too.

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