I could add in Olympic lifts because they build in all of their technical needs. So, you can call this list, 10 Superb Upper Body Exercises Not Called Olympic Lifts. How about that? Here they are:
1) Push-ups/Presses - like most of the exercises listed below, there are several variations that you should explore for optimal upper body work.
2) Pull-ups/Chin-ups/Rows - Variations are key. Your entire back will love you!
3) Barbell Overhead Tilts - A new one to many. Raise that bar overhead. Hold it. While keeping your left arm straight above your head, lower your right hand towards your right shoulder while holding on to the bar. Raise the right. Repeat on the left. Keep going. Your shoulders get a lot of work and stability out of this exercise.
4) Climbing/Bouldering - Great warm-up. If you belong to a gym that has a rock wall and allows unharnessed bouldering, then use it. You pay for it already. Incorporate it into your routine.
5) BB/DB/KB Overhead Press - You could group #4 in this category. However, overhead presses have a smoother movement.
6) Landmine Lifts - Whether single arm in a squat, single arm in a split stance, in a kickstand stance, wide-legged, tandem, on a BOSU or other balance equipment, landmines are great upper body-to-lower body transition exercises.
7) Boxing - What? Were you thinking that only upper body strength exercises would make this list. Boxing gets you the upper body agility, quickness, and coordination.
8) Farmer's Carry/Farm Work - Isometric exercises are underutilized by the workout community. Specialists and trainers already know about carries and holds. We've known about it for a while. So, farmer's carry variations - carrying an evenly or unevenly distributed weight at your sides, overhead, or alternate positions per side - work well before other upper body exercises.
As for farm work...there is a lot of weight to lift, carry, and push around. Some of that weight is alive.
9) Swimming - A low impact workout is good, especially one that challenges your heart, skill, and coordination.
10) Gymnastics - Just look at the movements that gymnasts perform. You don't have to perform them at the same level because even the modified versions will challenge your upper body strength (e.g., a wall handstand).
What are your favorite? What did not make this list above?
Much success to you | Derek | @teemptraining | derekteempt@gmail.com
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