That’s where these exercises for upper-body strength as you age come in clutch.
In general, lifting weights has one of the bigger impacts onreducing the negative impacts of aging.
Upper-body and lower-body strengthare both key factors to address.
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In this article, you’ll learn the best exercises for upper-body strength as you age.
Position the dumbbells at chest level with your elbows bent to a roughly 90-degree angle or lower.
Using a full range of motion is key.
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Press the dumbbells upward until your arms are fully extended.
Slowly lower the dumbbells back to the starting position.
Repeat for target repetitions.
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Extend your legs in front of you, and place your feet on the footrests for stability.
Do not shrug during the motion.
Slowly extend your arms back to the starting position.
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Repeat for target repetitions.
Press the dumbbells overhead until your arms are fully extended.
Slowly lower the dumbbells back to the starting position.
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Keep your core engaged, and maintain a neutral spine throughout the movement.
Be sure to select a weight that allows you to press all the way up without shrugging.
Repeat for target repetitions.
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Lat Pulldowns
Training the pulldown motion is vital to maintaining a strong upper body.
Pulldowns primarily target the latissimus dorsi, which play a major role in spinal stabilization.
To perform a lat pulldown, sit at a lat pulldown machine with your knees positioned under the pads.
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Grasp the bar with an overhand grip, wider than shoulder-width apart.
Pull the bar down to your upper chest, squeezing your shoulder blades together.
Slowly return the bar to the starting position.
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Repeat for target repetitions.
Lower the dumbbells to your sides in a wide arc while keeping a slight bend in your elbows.
Aim to feel a stretch in your chest before reversing the position.
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Raise the dumbbells back to the starting position.
Keep your core engaged, and maintain a neutral spine throughout the movement.
Repeat for the target repetitions.
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Go slow on the lowering phase to maximize the gains.
Bend your elbows, and curl the dumbbells toward your shoulders.
Repeat for the target repetitions.
They are also key for elbow stability as well as shoulder stability and overhead reaching.
Grasp the rope with each hand.
Extend your arms downward, and squeeze your triceps.
At the bottom of the motion, split the rope apart for an extra squeeze.
Reverse the motion, controlling the speed throughout.
Keep your elbows close to your sides throughout the movement.
Repeat for target repetitions.
Keep the bend in your elbow fixed throughout.
Slowly return your arms to the starting position, maintaining control of the cables.
Repeat for the target repetitions.
Tricep Dips
Tricep dips wrap up our top-recommended exercises for upper-body strength as you age.
This exercise is great for hitting the chest, shoulders, and triceps in a downward pressing motion.
You’ll boost your mobility as well as strength.
you could use a machine if available, or a bench.
Parallel dip bars and rings are also an option if you have the strength to do so.
Move your hips off the bench, keeping your legs bent at a 90-degree angle.
Repeat for the target repetitions.
