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Upper Body Exercises in Encyclopedia

Bicep Curl
•Stand with your feet shoulder width apart, chest lifted, shoulders rolled back and down, hands hanging by your sides.
•Raise the weights to your shoulders with palms facing the shoulders. Then lower back to your sides.
•Do 10-15 repetitions for 2 sets with a 30 second rest between sets.

Bicep Curl Variation
•Stand with your feet shoulder width apart, chest lifted and shoulders rolled back and down.
•Bring your arms into a T position with palms facing up.
•Bend elbows and bring hands and weights to your shoulders then return to the T-position.
•Do 10-15 repetitions for 2 sets with a 30 second rest between sets.

Dumbbell Triceps Extension
•Sit on a chair or bench holding a dumbbell in each hand extend your arms fully over your head. Your hands are touching with palms facing each other.
•Bend your elbows lowering the weights behind your head, your elbows remain pointing up.
•Fully extend your arms back up and repeat 10-15 times for 2 sets with a 30 second rest between sets.

Push-ups are an old standard but still one of the best exercises to develop muscle tone and strong arms. There are several types of push-ups and you can choose which one to use depending on your strength.

Wall push-ups
•Stand with feet shoulder width apart and approximately a foot away from the wall.
•Place hands on the wall at shoulder height and shoulder width apart.
•Adjust your feet if needed so that you are able to fully extend the arms.
•Bend your elbows and slowly lean forward towards the wall. The closer your face gets to the wall the harder the movement becomes.
•Straighten your arms pushing away from the wall. Start with 20 repetitions.

Floor push-ups
•Come to the floor on your hands and knees. Your knees should be hip width apart and directly beneath your hips. Your hands are shoulder width apart and placed 8-12 inches in front of the shoulders.
•Slowly bend your elbows and lower your chest towards the floor. Your elbows are going to stick out to the side, however you want to keep them as close to the body as possible.
•A variation is to lift your feet up behind you and cross your ankles or you can try the complete push-up with your legs extended out behind you and up on your toes.

Reverse Table Top Variation
•Sit on the floor with knees bent and feet flat on the floor.
•Place your arms about 8-12 inches behind you with finger tips pointed toward your butt and your elbows bent.
•Straighten your elbows while lifting your butt and pressing your pelvis upwards.
•Bend your elbows and lower back to the starting position with butt on the floor. Repeat 10-12 times.

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Content copyright © 2013 by Terri Johansen. All rights reserved.
This content was written by Terri Johansen. If you wish to use this content in any manner, you need written permission. Contact Terri Johansen for details.



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