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A routine that consists of twelve exercises that you can do wherever you want, even outdoors and that are equivalent to an hour of resistance exercise or an equivalent time in a gym lifting weights.

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Women and Upper Body Training – BlogFromLife.com

If you stop by looking for the best upper body exercises for women, I'm sorry, you are not going to find anything valuable, because basically:

There are no different women for men and women.

The best training exercises will be those that make you strong, functional, powerful and also make you improve your body composition, creating a good muscle-fat balance.

That is why it is so important that you choose those exercises that challenge and challenge you. It is not enough to move dumbbells of 1 or 2 kilos as they made us believe years ago.

If you really want to make big changes, you have to be willing to push yourself. Feeling of fatigue and a job well done are key.

In this article you will be able to see the best upper body exercises so that you get that aesthetic body with good muscle tone.

Read Also:‌ 9 Non-Boring Butt Workout Exercises If You’re Out Here Doing The Same Damn Squats – BlogFromLife

Back Exercises

Supine dominated

Pull- ups are one of the best exercises to work the entire upper body.

It is an exercise with which you will gain strength and improve your body composition, since you will not only work the upper back and arms, but also the entire core and lower back.

If you do supine grip (palms facing you) or neutral grip (palms facing each other) you will have greater mechanical advantage, the range of motion will be greater and you will protect your shoulders

You can start by pulling on the pulley, and remember, always ahead .

Free or pulley oars

Although the pull-ups are an exercise whose movement is a horizontal pull. You need another vertical pull exercise.

Rowing is the most effective exercise for this movement, strengthening a large number of back muscles, in addition to the biceps and stabilizers.

There are many variants of this exercise, I will name the variants from highest to lowest difficulty and intensity:

Free rowing, with barbell . Keeping your back straight, you pull the bar towards your body, pulling it from the ground (eye with the technique and the back) or from a high surface.

Free dumbbell row . You can do it in the same position as with the bar, but with a dumbbell in each hand. You can also do it leaning on a bench, one hand, bringing the dumbbell towards your navel.

Rowing on pulley . Pulling towards the navel and keeping the back straight, without jerking.

Rowing in machine . The most basic form of rowing. The movement is guided. Good idea to practice the technique.

Chest Exercises

Push-ups

If you are a beginner, start with the push-ups before the bench press . In addition to chest, shoulders and triceps, you will work more on the abdomen and serrates. 

Perhaps this exercise is a challenge for you, or child's play. If you can do more than 15 push-ups in a row, without resting your knees, you have to do something if you want to gain some muscle. High legs, some ballast etc.

Press Banking 

It is a fantastic exercise to perform, since in addition to the chest, it also works shoulders and triceps.

You will increase shoulder stability and gain coordination . You can do it with dumbbells or with a barbell. You can also do it on a flat or inclined bench. The key to success is in the variety.

Pectoral openings

Openings is a good auxiliary exercise to complement chest work. You can do it on the machine, on pulleys, or with dumbbells lying down. One of the main movements of the chest is the adduction , which is worked in this exercise.

Shoulder Exercises

Shoulder press

You must do this exercise. Not only because your training is balanced, but also to benefit from all its advantages. To extract all the juice, do it standing and with a bar.

When doing it standing, you will have more stability than if you do it sitting, in addition to transferring the force from the feet to the hands. To start you can do it with dumbbells, it will be easier for you.

If you want to know how to do the barbell shoulder press, take a look at this post .

Side elevations

It is the complementary shoulder exercise par excellence. If you already do shoulder presses, it is not absolutely that you do front elevations.

Try not to fully stretch your arms (leave a little elbow flexion) and don't bring the dumbbells beyond shoulder height. You can do it with both arms at the same time, or one arm.

Exercises for Biceps and Triceps

Biceps Curl and Hammer

They are complementary exercises with which you can emphasize the work of the  biceps .

You can do it with dumbbells, with one hand, or with both simultaneously.

The normal curl, you do it with the supine grip (palms facing you) and the hammer with the neutral grip (palms facing each other). You can do the normal curl with a Z bar (preferably) and as I always say, better standing than sitting.

If you do pull-ups and paddles, you won't even need to bother doing these exercises. But if you have time and desire, it doesn't hurt.

High pulley extensions

Another good exercise to strengthen the triceps, or the "mole" that falls on the back of the arm that many women hate! It is important here to control the movement and not let yourself be carried away by inertia.

As with curls, if you do presses, the triceps will be more than worked, and these exercises will only complement your training.

In addition to the extensions, you can perform bench press with closed grip, push-ups with closed grip (elbows close to the body) and French press.

Important considerations

Muscle building will help you lose weight, as it will significantly increase your metabolism and burn more calories at rest.

Therefore, strength should always be the basis of any planning and with full body routines you will get the most out of your body and your time.

Periodize your training based on repetitions of between 8 and 15, between 65 and 80% of the 1RM .

Perform between 3 and 6 series , depending on your level of fitness and adaptation. If you are a beginner, start with 3, if you already have enough experience in resistance training, you can do between 5 and 6 sets.

It changes every x time to surprise your body. Make sure not to underestimate the weights, if you can do more than 15 repetitions without costing you too much, you are working well below your possibilities, so the training will not be effective.

You can perform many types of routines, here I leave you one based on movements , and another circuit . You can do them in circuit (without rest between exercises, several laps to it), or with rest between sets (in this case, between 40 and 60 seconds would be ideal).

The basis of your training will be composed of multi-joint exercises .

In this post we have seen only upper body exercises, but the squat and deadlift  you must take into account, since they are very interesting.

And so far the article, I hope you liked and served. Put these exercises into practice and start building a strong, aesthetic and functional upper body 😉