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Last Updated on January 21, 2021

8 Arm and Shoulder Workouts To Strengthen Upper Body

8 Arm and Shoulder Workouts To Strengthen Upper Body
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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!

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                  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.

                  More by this author

                  Joseph Summers

                  Health and Fitness Enthusiast

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                  Published on July 30, 2021

                  7 Best Resistance Bands to Work Out at Home

                  7 Best Resistance Bands to Work Out at Home
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                  Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

                  Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

                  How We Picked the Best Resistance Bands

                  Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

                  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
                  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
                  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

                  1. Best Overall: Fit Simplify Resistance Bands

                    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

                    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

                    Pick up Fit Simplify’s Resistance Bands here.

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                    2. Best Budget Resistance Bands: Insonder Bands Set

                      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

                      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

                      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

                      Purchase Insonder’s Resistance Bands here.

                      3. Best Set: Kootek 18-Pack Resistance Bands Set

                        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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                        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

                        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
                        • Five resistance tubes (offering ten and 50 pounds of resistance)
                        • Two handles
                        • Two ankle straps
                        • A door anchor

                        It’s incredible value for the price if you don’t mind having all this equipment at home.

                        Purchase Kootek’s 18-Pack Resistance Bands here.

                        4. Best for Glutes: Peach Bands Resistance Bands Set

                          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

                          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

                          Buy Peach Bands Resistance Bands here.

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                          5. Best for Flexibility: TheraBand Resistance Band Set

                            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

                            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

                            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

                            Purchase TheraBand Resistance Bands here.

                            6. Best Non-Slip: RenoJ Bands Set

                              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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                              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

                              Buy RenoJ Resistance Bands here.

                              7. Most Durable: SPRI Braided Xertube Bands

                                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                                Buy SPRI Braided Xertube Resistance Bands here.

                                Final Thoughts

                                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                                You can check out this guide for some resistance band exercises:

                                Featured photo credit: Geert Pieters via unsplash.com

                                Reference

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