Upper Body-Weight Exercises
- Push-ups exercise the chest, shoulders and arms.push ups image by Steve Lovegrove from Fotolia.com
There are many benefits to exercising the natural way, using your body's weight as resistance. Because you can do body-weight exercises almost anywhere, you can save on the costs of a gym membership. If you do them regularly, body-weight exercises can help you reach an appropriate weight and improve overall physical fitness. Exercises that focus on the upper body are a good start. - Jumping jacks loosen the upper body and provide aerobic benefit. Begin with feet together and arms pointed straight down. Jump the feet apart and bring the arms overhead until the hands touch. Keep your arms straight. Return to the first position by jumping the feet together and returning hands to the sides. Start with three sets of five jumping jacks. Increase the number per set as you gain endurance.
- Push-ups focus on the chest, arms and shoulders. Start the basic push-up by lying facedown on the floor with your legs straight, toes tucked under and arms bent at the elbows and out to your sides. Keeping your back and legs straight and head up, straighten your elbows. Then lower your body with control, keeping your back and legs straight.
You can decrease the weight involved with a modified push-up. Start by lying facedown on the floor with your knees bent and touching the floor, feet crossed, and arms bent at the elbows and out to your sides. Using your knees to brace your weight, straighten your arms. Maintain control by keeping your back straight. Then slowly bend your elbows and lower your torso back to the floor.
Start with three sets of five push-ups of either type. Increase the number per set as you gain strength. - Pull-ups exercise the entire upper body, with a focus on the upper back. Start by grabbing a pull-up bar with your palms facing away from you and your arms wider than shoulder width. From a dead hang, use the strength of your upper back and shoulders to pull yourself up until your head is above the bar. Bend your knees, cross your legs, and keep your lower body steady.
To shorten the distance you pull your body weight, stand on a bench and bend your arms. As you gain strength, lower the height of the bench and eventually get rid of it. Once you complete one full pull-up from a dead hang, focus on increasing repetitions. - Back hyperextensions strengthen the lower back. Lie facedown with your legs straight and your arms straight out in front of you. Focus your attention on your lower back while you raise one arm, your head, upper chest and the opposite leg a few inches off the floor. Slowly lower both limbs, chest and head, and repeat using the opposite arm and leg.
Start with three sets of five hyperextensions. Increase the number per set as you gain endurance and flexibility.
