Using Weight Training Equipment For Upper Body Strength

Posted on June 19, 2009, 5:50 am, by Tom Frankland, under Articles.

There are numerous ways to use weight training equipment to increase your upper body strength. This can get you in optimum shape for a specific sport or activity. It can tone and sculpt your appearance (depending on which you are going for). And it can improve your overall health and body confidence. Using both free weights and weight machines can give you the challenge you want. Here are the top five muscle groups you want to work, as well as how weight training equipment can help you to do that.

  1. The biceps. The front part of your upper arms, your biceps are best work using bicep curls. This can be done on a machine or with free weights (both barbells and dumbbells work). There are different types of curls using one or two arms, and changing the angle or direction your arms face at the shoulder.
  2. The triceps. These are the back of your upper arm, and can also be helped with both free weights and machines. Exercises known as triceps extensions (or “French curls”), and pushdowns are the most common exercises to work the triceps.
  3. The pectorals (or pecs). Bench presses are the best way to work these chest muscles. There are a variety of machines that can help you do these exercises. Or, do the “chest fly,” in which you lay on your back with your arms spread and pull small hand weights up above your head.
  4. The deltoids. Located in the shoulder, the deltoids really benefit from machine-style weight training equipment that facilitates shoulder presses, military presses, and upright rowing. Free weights help you do the lateral raise.
  5. The lats. Weighted pull ups and chin ups help work the lats. The bent over row is a way of working these lower back muscles with free weights. And the pull down machine also does great work on this set of muscles.

With all of these exercises, have an experienced trainer help you start to ensure you do not hurt yourself. It is very important to have proper technique, both to make sure you are giving your muscles an effective workout, and to avoid injury.

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