How does having a slim, fit upper body sound?
We’ve taken care of the rest with six expert-backed strength exercises for a lean upper body.
To begin, stand tall while holding a three to six-pound dumbbell in each hand.
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Position your feet around hip-width distance apart with gently bent knees.
Bring your shoulders over your hips while moving your weight forward just a bit.
Inhale as you gradually extend your arms and press the dumbbells overhead.
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Complete this exercise for 10 reps (a total of 30 seconds).
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2.
Bicep Curls
It’s no secret that sleek, toned biceps are essential for an overall fit physique.
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Plant your feet hip-width distance apart with a slight bend in your knees.
Keep your arms by your sides.
Then, bend your elbows to curl the weights up toward your shoulders.
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Breathe out when lifting.
Then, inhale as you bring the weights back down to the start position.
Perform this exercise for 15 reps (a total of 30 seconds).
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Chest Press
To start the chest press, have a dumbbell in each hand.
Position your feet about hip-width distance apart with a slight bend in both knees.
Cote says to picture sliding both arms across a flat table.
Do this exercise for 10 reps (a total of 30 seconds).
She recommends completing a sped-up version of this exercise for 20 reps (a total of 30 seconds).
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4.
Work the Shoulders
Sleek shoulders are necessary for the overall package.
To begin activating the shoulders, have a dumbbell in each hand.
Plant your feet the distance of your hips with a slight bend in your knees.
Your arms should be extended straight in front of your body at the height of your shoulders.
verify your palms face the ground.
Gradually lower the dumbbells to your thighs before slowly coming back up to shoulder height.
Do this exercise for 10 reps (a total of 30 seconds).
Then, hold the dumbbells up at shoulder height, keeping them still for 20 seconds.
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5.
Work the Triceps
Now, it’s time to move on to the triceps.
You’ll begin with a dumbbell in each hand.
Plant your feet hip-width distance apart with a slight bend in both knees.
Hinge your hips forward.
Bring both elbows back and up toward the sky as you straighten out your arms.
Then, bend both arms to bring the dumbbells toward your shoulders before returning them to the starting position.
Do this exercise for 15 reps (a total of 30 seconds).
Next, hold your arms out straight and raise the weights up to the sky.
This should be a “small range of movement,” Cote explains.
Do this for 15 reps (a total of 20 seconds).
Begin in a plank position with your hands just outside your shoulder span.
Do this exercise for 10 reps.
Then, bring your fingers in toward one another.
Descend toward the ground once again before pushing yourself back up.
Do this exercise for 10 reps.
Finally, place your hands right below your shoulders with all fingers pointing forward.
Bring your chest down toward the ground before pressing your body back up.
Do this exercise 10 times.
