An Upper Body Workout For Women? Here Is 5 Of The Best

Ask many women I know to run a marathon and they’ll do it. But ask these same women to do 15 push ups and they’ll fall flat on their belly. This phenomenon isn’t surprising considering that women have less upper body strength than lower body strength – about 50% less to be exact.

And then the story gets worse. As women age, hormonal changes cause them to lose a lot of the upper body strength they do have. The consequences of this fact can be ugly (think flabby triceps or bat wings as they are affectionately called).

A fate that you don’t want to endure? Then incorporate these upper body exercises into your workout. Many of them are the classic exercises you used to do in your physical education class in school. And there’s no need to be afraid that you’ll get end up looking like the Hulk. You need high testosterone levels to bulk up, and women just don’t have enough (thank goodness). So pick up those weights and start pumping.

The Top 5

Triceps Dip

This is the, and I mean the, best exercise to get rid those bat wings. It works the triceps, shoulders and chest muscles. And the thing I really like about it is that it can be done anywhere at home, in the park, in a hotel. All you need is the floor (or the ground if you’re outside).

Bicep Curl

Flattering arms need to look just as good in the front as they do in the back. Plus biceps are used in almost everything we do on a daily basis that involves our upper body. Bicep curls target the front of the arms. I do them using dumbbells, but you can also use a barbell and I’ve seen people doing them using a tube as well.

Push Ups

Oh yes. My list wouldn’t be complete without the dreaded, I mean, classic push up. All of the fitness professionals I know refer to the push up as the king of the upper body workout. It’s used to measure physical fitness and uses almost all of the upper body muscle groups (chest, shoulders, arms, and core). They may be hard for my friends to do, but I guess that’s what’s meant by the saying, “No pain, no gain.”

Shoulder Press

Aesthetically speaking, sculpted shoulders are just as important as flab-free triceps. This exercise works all of your shoulder muscles, your triceps and a large muscle at the side and back of your neck called the trapezius muscle. Strengthening your shoulder muscles and your trapezius muscle will improve both your balance and posture as well as helps get rid of aches and pains you may be suffering from due to sitting at your desk for too long.

One Arm Dumbbell Row

Given the number of people I know who suffer from back pain; I couldn’t leave an exercise that focuses on the back off my list. This one tones and helps strengthen both your middle and upper back.

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Kelvin McKenzie

Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.