Exercises
Push-ups
Push-ups are a great exercise for building upper body strength. They can be modified to suit different fitness levels by changing the hand position or elevating the feet. The push-up helps to build muscle and improve strength throughout the upper body. It targets the muscles in your chest (pectoralis major), arms (particularly the triceps) and the shoulders (especially the scapular stabilizing muscles). A push-up doesn’t require any special equipment, trainer or even a gym membership for that matter. The only thing you really need is a small area of space and you’re good to go. Resistance exercise has been shown to be effective for helping to preserve both bone and muscle mass, especially in post-menopausal women who are at greater risk for osteoporosis. One small-scale study demonstrated that a 10-week resistance training program helped women maintain bone mineral density in the wrist. Still, the authors acknowledged that no increases in bone mineral density were seen during their study.
Pull-ups
Pull-ups are another excellent exercise for building upper body strength, specifically in the back and arms. They can be challenging for beginners, but there are assisted pull-up machines and bands that can provide support. As you strengthen your back and core muscles, you can achieve better posture. When your posture improves, you appear longer and leaner. A lot of people sit on the drive to work, sit in front of a computer all day, and then sit driving home. You might even sit on the couch once you’re home. All of this cumulative sitting increases the physiological load on your back. By strengthening your back and core muscles with the pull-up, you reduce your chances of future back pain and injury. Want to look great in that tank top? Pull-ups help define your back and biceps and work your core. All of this makes your waist look smaller. For guys, it can also help create the “V” shape.