If I had a magic wand and waved it around, which part of your body would you most like to magically transform?
Often the answer I get is hips, thighs, abs, and for lots of women it is ARMS! This isn’t limited to just women though, biceps and triceps are one of the most worked out areas of the body by men in the gym.
It is a part of your body that is easily seen by all. This workout is aimed specifically at toning up your upper body. This includes chest, back, shoulders, and the front and back of your arms.
Improve your confidence in tank tops and sleeveless eveningwear knowing your arms are tight, toned, and looking fit. Wave freely at the world instead of being afraid to wave at all knowing your triceps look strong instead of jiggly!
Pushups are ultimately designed to strengthen your chest. Different arm positions will mean your shoulders, arms, and upper back will be more engaged in the exercise. Try these three simple yet very effective push-up workouts for incredible results in your upper body in no time at all.
If pushups are new for you, start them on your knees. It is vital that you practice each pushup with correct and safe form. Your back must be straight and your stomach muscles pulled in. This will keep your core strong and prevent strain on your lower back. Don’t lead with your head or your neck, your entire body needs to lower like a plank of timber—straight and strong.
When you can do 15 pushups of each variety on your knees with great form, it’s time to step it up to Level 2—doing the sets from your toes. It will feel a lot more challenging, but that’s the point and it’s important not to give up.
When you begin to do pushups from your toes, don’t lower as far and just do shallow pushups to build your strength. Do as many as you can on your toes and then drop back to your knees to finish each set. Eventually you will do more on our toes than your knees.
Having a shapely upper body comes down to having toned muscles and good posture. If your upper back is rounded and hunched it won’t matter how toned your muscles are, it will look unbalanced, so add in this back extension exercise in between each set of pushups. It will strengthen the muscles of your mid and upper back and enhance good posture. Also, after each push-up set, take 30 seconds to stretch the area you just worked.
(Willis Lim/Brisbane Australia)
Wide Pushups: Works Your Chest and Back
1. Place your hands on the floor in the same line as your shoulders and then open them wider by 4 inches on each side. For Level 1 work from your knees, Level 2 work from your feet.
2. Inhale as you bend your elbows, lowering your chest toward the floor.
3. Exhale as you push back to the start position.
4. Do a minimum of 10 and a maximum of 15.
(Willis Lim/Brisbane Australia)
Narrow Pushups: Works Your Shoulders and Biceps
1. Start with your hands shoulder width apart. Level 1 work from your knees, Level 2 work from your feet.
2. Inhale as you bend your elbows, lowering body toward the floor. Keep your arms in close to the sides of your body. Your elbows should skim your waist as you lower and lift.
3. Exhale to return to start position.
4. Do a minimum of 10 and a maximum of 15.
(Willis Lim/Brisbane Australia)
Diamond Pushups: Works Your Triceps and Shoulders
1. Make a diamond shape with your index fingers and thumbs that is inline with the center of your chest. Level 1 work from knees, Level 2 work from feet.
2. Inhale as you bend your elbows, lowering your chest towards the floor.
3. Exhale as you push back to the start position.
4. Do a minimum of 10 and a maximum of 15.
(Willis Lim/Brisbane Australia)
Back Extension: Helps Improve Posture
1. Lie face down with your hands beside your head.
2. Inhale as you lift your upper body and feet just off the floor.
3. Squeeze in between your shoulders like you are juicing an orange between your shoulder blades.
4. Exhale as you lower.
5. Repeat 12 times—do this set between each push-up sequence.
Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With nine years of industry experience she is passionate about sharing the gift of health and well-being. Emma-Kate is based in Brisbane, Australia.
