Upper Body Exercises

[zeloc]

I don't have much upper body strength and would like a plan to increase this with tangible goals and without using weights so that I can fit it into my schedule and do it at home. Has anyone tried this program?

Weight-Free Upper-Body Workout | Men's Health

What was your experience with this or with other programs? Do you recommend it or not recommend it?

[Gabo]

I'm not familiar with that program, but based on the link, it seems to promote pushups as a way of developing upper body strength, and that I definitely agree with. Pushups are a great way to build a stronger chest and arms without using weights, and they can be done pretty much anywhere.

[Clint Cora]

If it's a time issue with you, why don't you just buy a set of dumbbells for home use? I have a complete full body workout with a few sets of dumbbells and a bench at home.

[ginkgo]

People can lift weights or they can lift their body which also weighs something. But do not do exercises if you do not exercise the opposing muscles or it will create an imbalance. Some exercise the chest and not the back and create a problem called rounded shoulders.

[Mabel]

I agree with the caution about only working one group of muscles. If you have access to a gym and can take BodyPump classes that would be a great option to build up all your major muscle groups. If you want to keep it simple, a set of weights at home will do the job!

[zeloc]

Originally Posted by ginkgo

People can lift weights or they can lift their body which also weighs something. But do not do exercises if you do not exercise the opposing muscles or it will create an imbalance. Some exercise the chest and not the back and create a problem called rounded shoulders.

Do you think the link I posted is okay and won't cause rounded shoulders?

Thanks for the responses everyone.

[zeloc]

If it's a time issue with you, why don't you just buy a set of dumbbells for home use? I have a complete full body workout with a few sets of dumbbells and a bench at home.

Originally Posted by Mabel

I agree with the caution about only working one group of muscles. If you have access to a gym and can take BodyPump classes that would be a great option to build up all your major muscle groups. If you want to keep it simple, a set of weights at home will do the job!

It is both a time issue as I am enormously busy and also a space issue because I don't have room for a set of weights (unless we are talking about some weights without a bench and other equipment). I read through the program I posted and there seems to be a decent amount of variability there. I would also like something tangible so that I can keep track of my progress.

[tcfxaox]

"It is both a time issue as I am enormously busy and also a space issue because I don't have room for a set of weights (unless we are talking about some weights without a bench and other equipment)."

Personally, I would suggest a combination of band exercises and free weights. Bands are very mobile (You wont have the 'time' excuse anymore - bands go everywhere) and are available in a variety of resistances.

Regarding space - it depends on just how limited your space really is. While living in an appartment with roomates and limited space, one method I've used to make space is to simply pick up my bed (frame, box, matress and all) and lean it against the wall. Shove a small piece of 2x4 under the frame wheels on each side and it will stay put.

Suddenly..your bed room is empty and you can position your bench, stretch, use bands, etc.

Also - if you are open to taking up a new sport, rock climbing is a great way to build upper body strength while observing progress at both skill and overal strength / endurance. I started ~3 weeks ago, going twice per week, and I can already see an improvement in my ability. If you find a climbing gym with the right atmosphere it can be a great way to socialize aswell.

[kat]

For a quick, balanced bodyweight strength routine, I seriously recommend picking up the book "Convict Conditioning". At the beginning, it takes a few minutes twice a week. Later on, it takes a few minutes three times a week, or about 7 minutes a day 6 days a week.

It requires essentially no equipment - as you advance, it's helpful to have a pull-up bar, a basketball, and a baseball, but at the beginning you need nothing beyond a door frame and a wall.

It's ultra-fast and ultra-portable. I love it.

Alternatively, kettlebells are good (and give faster results) - but they're easier to injure yourself with, have a higher initial cost, aren't very portable, and I haven't seen a regime for them that I like as much as "Convict Conditioning".

Edit: explicitly comparing the men's health link with "Convict Conditioning", I'd say "Convict Conditioning" is more balanced (it includes leg work, and the far-too-neglected yet crucial topic of spinal strength), and probably also faster to actually do.