A Trainer Shares How to Strengthen Your Upper Body, Once and For All — Plus, Her 7 Key Moves

Do these simple moves with consistency and you'll be able to feel the results. 💪

10/2/2020 12:33:00 AM

Do these simple moves with consistency and you'll be able to feel the results. 💪

Consistent workouts and exercises like push-ups, pull-ups, and presses can help you build upper-body strength now.

Chaturangain yoga. That extra strength in your arms, back, and shoulders helps you get through everyday life injury-free and feeling good. If you struggle to build upper-body strength, it can be frustrating to work this area and not get the results you want. We consulted Jennifer Nagel, ACE-certified personal trainer and CEO of

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, to find out exactly what you should do to get a strong upper body.Why Should You Strengthen Your Upper Body?We already touched on some of the ways upper-body strength can aid you in everyday life, and Nagel said this is just one reason to work this part of your body."We use upper-body strength in everyday movements such as pulling, pushing, and reaching," she told POPSUGAR."Building upper-body strength makes these everyday movements easier and safer."

A strong upper body can also promotegood posture."Strong and balanced muscles of the shoulder, back, chest, and core are critical in your posture and body alignment," Nagel explained. And healthy posture is about more than sitting up straight; it can help you prevent joint pain, arthritis, muscle fatigue, and injury, Nagel said.

Related:Your Abs and Butt Will Be Shaking by the End of This 15-Minute, No-Equipment WorkoutHow Can I Build Upper-Body Strength?"Building strength is simply creating enough external force or resistance to create muscle adaptation," Nagel said. Essentially, resistance work

forces your muscles to grow strongerin order to adapt to the stress you're putting on them; if you're not adding external force, those muscles have no reason to get stronger. For your upper body, you can do this with resistance equipment, like dumbbells, resistance bands, and machines, or with bodyweight moves. And while the dumbbells and barbells get a lot of the attention when it comes to building muscle, Nagel said some of her favorite upper-body exercises are actually dynamic bodyweight moves. We'll talk more about those below.

Consistency with your workouts is also crucial for building upper-body strength. Nagel recommends doing two to three strength sessions a week that incorporate upper-body exercises. Aiming forthree to five sets of six to 12 reps Read more: POPSUGAR Fitness »

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