Body Weight Exercises To Build Upper Body Muscle

Building upper body strength is an important part of maintaining good health and physical fitness as we age. With the reduction of physical activity that comes with age it can be difficult to stay fit and healthy. But, with the right combination of body weight exercises you can maintain or even gain upper body strength as you get older.

One of the most basic and effective body weight exercises for building upper body strength is the push up. Push ups are a great way to build upper body strength for your chest, triceps and shoulders. To do a push up, simply lie face down on the ground, place your hands shoulder width apart and push your body off the ground until your arms are fully extended. Lower your body back down to the starting position and repeat. You can vary the intensity of the push up by changing the angle of your body (e.g. incline push ups on a bench) or by doing more repetitions.

Another great body weight exercise for building upper body strength is the pull up. While this exercise can be difficult it is an excellent way to increase the strength of your back, biceps and forearms. To perform a pull up, you need to hang from a bar with your palms facing away from you. Pull your body up until your chin is above the bar, then slowly lower yourself back down. Pull ups can be made easier by using an assisted pull up machine, band or a spotter.

Chin ups are also a great way to build upper body strength as you age. Chin ups require you to hang from a bar with your palms facing towards you. Pull your body up until your chin is above the bar, then slowly lower yourself back down. Chin ups are very similar to pull ups, but the hand position makes the exercise more effective for targeting your biceps.

Inverted rows are yet another body weight exercise that can help you build upper body strength. To do an inverted row, lie flat on your back under a bar, grab the bar with your palms facing inwards and pull your body up until your chest is level with the bar. Lower your body back down and repeat. This exercise is a great way to build your back and shoulders as well as improving your posture.

Lastly, the plank is a great body weight exercise that helps to build core strength and improve posture. To do a plank, start by lying on your stomach. Prop yourself up on your forearms and toes, and hold the position for 30 seconds to 1 minute. As you become more comfortable with the exercise, you can work up to holding the position for 3 to 5 minutes.

These body weight exercises are an excellent way to build upper body strength. They can be done at home or in the gym, and are great for all ages and fitness levels. Be sure to warm-up before you start any exercise, and listen to your body to ensure you don’t overexert yourself. With a combination of these and other body weight exercises, you can maintain a strong and healthy upper body as you age.