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8 Arm and Shoulder Workouts To Strengthen Upper Body

8 Arm and Shoulder Workouts To Strengthen Upper Body

Losing weight to reveal a slimmer physique is the quickest way to achieve a beach-worthy body. But not if you’re lacking a healthy physique underneath!

While cutting through fat using caloric deficit (eating less than you burn), you must not neglect strength training. Not only will it speed up your progress by using excess calories, it keeps muscles alive and kicking as you strip away the fat.

Prevent yourself from appearing flat or too skinny after losing weight with the following eight mighty arm and shoulder workouts.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

Weight Loss Plan And Program: Create Your Own One

1. Push Ups

shoulder and arm workouts

    Push ups are simply awesome, they can be performed almost anywhere and require no equipment. There’s also a mountain of different variations for increasing the difficulty and muscle focus.

    Push ups don’t just work the chest, the lowering action really works the arms and shoulders too!

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    Focus on performing slow and steady movements and always stop your sets before failure. Once you can complete 20 controlled repetitions for a few sets, you need to make it harder!

    Beginners should focus on push-ups from the knees before progressing to classic push-ups and beyond!

    2. Planks

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      Planks are another incredibly versatile bodyweight exercise. They will strengthen your core abdominal muscles while carving out solid arms and shoulders.

      Begin with regular static hold planks, from a familiar push-up type position. Engage your core, contract your shoulders and arms with a straight back for as long as you can.

      Slowly build up your time under tension. Once you can hold a regular plank for more than 1 minute, consider trying some of these more challenging variations.

      3. Overhead Press

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        The overhead press is the ultimate shoulder strength builder. Your arms and core are also going to feel the pressure too!

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        The basic movement is performed by holding weights in front and in line with your neck, push up to reach the sky and slowly lower down again before repeating.

        Begin using light dumbbells and build up the weight as you get stronger. Eventually, you can swap the dumbbells to a loaded barbell.

        Remember to push yourself gradually, once you can easily complete 10 repetitions it’s time to up the weight!

        4. Chin Ups

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          Chin ups are quite tough, but you will be rewarded with perfectly crafted arms, biceps, and shoulders.

          Performed them by gripping a high bar, arms shoulder width apart and hands facing towards you. Under the tension of your own body weight, raise and lower yourself in a controlled motion.

          Don’t sweat it if you can’t yet perform a single pull-up. Start with negative repetitions by repeatedly lowering yourself slowly. By the time you can perform 10 negative repetitions, you will be ready to tackle a full pull up or two.

          Once you can complete 15+ slow full repetitions, wear a weighted belt to make it more challenging!

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          5. Pull Ups

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            Similar to the chin-up but tougher! Perform the same movement with a wider grip and your hands facing away. This shifts the demand to your shoulders, lateral and back muscles.

            Again, you may need to start with negative repetitions. Once you can complete 6+, you can attempt full repetitions. If you can perform 12+ full reps, start wearing more weight!

            Both chin ups and pull ups become more challenging (or grueling) the slower you complete each repetition!

            6. Dips

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              Like the other bodyweight exercises, dips can be performed in a variety of different ways. They are great for developing strong, defined arms, shoulders and chest.

              Focus on using your arms and shoulder to slowly lower yourself down and raise yourself back up. Start by performing dips using a raised object behind you. Make sure you just stable objects to avoid injury.

              Once you can easily perform sets of 15+ slow repetitions, try raising your feet using another raised object.

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              To make this exercise even tougher you can use a dip bar and even a weighted belt! Remember to progress gradually, it’s a tricky exercise but your results will speak for themselves!

              7. Lateral Raises

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                Lateral raises are a great isolation exercise for arm and shoulder workouts. By focusing on primary using your deltoid muscles your shoulders muscles will “popping” out in no time!

                Grab two light dumbbells and hold each by your side. Lock your elbows and raise the weights together until horizontal, then slowly lower them back down.

                The movement must be slow and controlled to get the most out of this exercise. Once you can perform 12+ it’s time to increase the weight!

                Try switching to front raises by raising the dumbbells in front of you. These will target a different head of the same muscle to achieve well-rounded shoulders!

                8. Bicep Curls

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                  Lacking definition in the arm department? Bicep curls will have your arms plumped up in no time!

                  Start by using a dumbbell in each hand at your sides. Keeping the rest of your body and elbow in place, lift each lift up to your chest and back down again slowly.

                  Progress up in weight once you can perform 12+ repetitions, eventually, you will be able to use a loaded barbell.

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                  Last Updated on January 14, 2019

                  7 Ways To Make Exercise Fun For Everyone

                  7 Ways To Make Exercise Fun For Everyone

                  From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                  What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                  1. Take the scenic route.

                  Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                  Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                  2. Distract yourself.

                  No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                  3. Listen to music or podcasts.

                  There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                  4. Bring a friend.

                  Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                  Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                  5. Accessorize.

                  There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                  For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                  6. Compete.

                  A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                  7. Relax.

                  The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                  With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                  Featured photo credit: tpsdave via pixabay.com

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