Upper Body Exercises

We currently advise that men and women need to do different upper body exercises to get optimum results and with summer threatening to arrive we thought this would make a timely bulletin. Generally men want to look bigger, which involves choosing exercises that broaden the chest and shoulders. The current look for women is to have definition in the arms and shoulders, which involves choosing exercises that target this area, without bulking up the torso.

Men’s upper body routine:

1. Pull ups or Lat pull downs (pull to the front with a wide grip)
2. Chest press machine or Bench press with barbell
3. Seated row machine or Singe arm rows with dumbbells
4. Shoulder press (machine or dumbbells)
5. Biceps curls

Complete 2-3 sets of 8-12 repetitions of each exercise, 1-2 minutes between sets. Choose a tough weight so sets 2 and 3 are very difficult.

Women’s upper body routine:

1. Lat pull downs (pull to the front with a wide grip)
2. Lateral raise with dumbbells (raise dumbbells out to the side, level with shoulders)
3. Biceps curls with dumbbells (curl dumbbells up to front of shoulders)

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