Upper body workout for toned chest, arms, and shoulders

The Key to a Good Workout

So, along with quintessential exercises like chest flys, make sure to mix in some strength and mobility work for the shoulders.

The Best Upper Body Routine

90/90 Internal Shoulder Rotations

Improve shoulder strength and rotation.

1. Stand up with your feet spread hip to shoulder width apart. 
2. Slightly hinge at the hip and bend the knee, then jump with both feet to turn yourself around 90 degrees.
3. Before jumping and upon landing, ensure that your knees remain behind your toes, that they are directly above your ankles, that your buttocks are back, your chin is up, and your shoulder blades are drawn together.
4. Pause briefly in the described position before jumping and turning again.
5. Do two jumping rotations clockwise and two anti-clockwise for a total of 20 jumps.
6. You can do more or fewer jumps depending on your ability.

Banded Upright Rows

These rows target the delts, traps, and biceps, making them a great option for building a toned physique and supporting movement.

1. Loop the band under your feet and grab an end in each hand. There should be tension in the band before you start your set. If there’s not, you may need to grip lower down on the band or spread your feet further apart.
2. Stand up straight and look forward. Do not round or arch your back.
3. As you go through the exercise, your hands should remain at around shoulder width apart. 
4. Bend your elbows and pull your hands straight up to your shoulders, keeping them close to your body as you go. Your palms should always face the floor.
5. Extend your arms back to the starting position.
6. Repeat 10-15 reps in 2-3 sets.

Shoulder Abduction

1. While standing up straight, stand on one end of a resistance band and hold the other in your hand.
2. Slowly raise your arm out to the side until the wrist is slightly above the shoulders. Your arm should be slightly bent and your wrist straight.
3. Pause briefly at the top of the motion, then slowly lower your arm back down to your side.
4. Keep your spine neutral throughout the exercise
5. Repeat for 15 reps in 3 sets. 
6. If the exercise is too difficult or too easy, you can experiment with bands with greater or lesser resistance. You can also increase or decrease the number of reps and sets you do.

Banded Internal Rotation

These rotations focus on the teres major and subscapularis. If you feel like your shoulder blades are sticking out a little, this is a great place to start to nudge them into proper position. The teres major is also an essential muscle in daily shoulder movements and communicates directly with the lats for better coordination.

1. Anchor a resistance band to a point that is waist-high.
2. Stand up straight with your feet hip-width apart. The anchor point should be to your side, not in front or behind. 
3. Tuck your elbow close to your waist and prevent it from drifting outward. 
4. Grip the band and hold your elbow bent at 90 degrees with your palm facing inward. Slowly pull the band, rotating your arm until your palm almost touches your body. 
5. Slowly release the band tension by rotating your shoulder outward.
6. Do this exercise with slow, controlled movements. Keep your core engaged and focus your attention on your rotator cuff.
7. Start with eight reps in 3 sets per shoulder. As you get stronger, increase the resistance or rep count.

Hand Step Ups Split

This is a great workout to improve shoulder strength and stability, as well as reinforce the mind-body connection.

1. Begin this exercise in the push-up position with your hands on either side of an exercise step. Place your feet at or a little wider than shoulder-width apart for better balance.
2. Maintain a straight line alignment between your ankles, knees, hips, and shoulders.
3. Rise up onto the step first with one hand and then the other, keeping your elbows only slightly bent.
4. Step down from the step in the same fashion. 
5. Perform the exercise at a pace consistent with your ability.
6. One up-and-down step of each hand counts as a single repetition.
7. Relax and repeat 8-12 times for 2-3 sets or according to your clinician's recommendation.

Stability Ball Flys

Flys are a great way to develop the pecs and anterior deltoids.

1. Grab some dumbbells appropriate to your strength level and an exercise ball that is about knee height or slightly above it.
2. Sit on the ball and roll down until your body and upper legs are parallel to the floor. Your knees should be bent at about 90 degrees, and your feet should be flat on the ground about shoulder-width apart.
3. With your elbows slightly bent, lower your arms to the sides until you feel a slight stretch in your chest. At the bottom of the position, your palms should face upward. 
4. Lift your arms back above your chest, engaging your pecs and core
5. Repeat for 10 reps in 3 sets or as your ability allows

Banded Triceps Extension

The triceps form the back of your arm and work as an opposite pair to the biceps. It's essential to strengthen these muscles alongside the biceps to avoid an imbalance.

1. You can anchor a resistance band to your chest with your free hand or attach it to a stable anchor point above your head.
2. Take a neutral grip over the band. 
3. Slowly pull the band downwards by flexing your biceps, and keep going until your elbows almost lock. Do not lock your elbows completely to maintain the tension in your triceps, however.
4. Your shoulder blades should not tilt forward.
5. Return it to the starting position.
6. Perform all movements in a controlled manner.
7. Repeat for 8-12 reps.

Bicep Curls

Of course, no upper body routine would be complete without some bicep curls. Grab some dumbbells, a barbell, or a resistance band to get started. Make sure the weight is appropriate to your level to avoid any momentum swinging motions and really target the biceps.

1. Sit on a chair or workout bench holding dumbbells appropriate to your ability (e.g., ones you can lift for ten reps while maintaining good form).
2. Keep your shoulders relaxed and upper arms stable. Your palms should point upwards, and your wrist should stay locked in a neutral position throughout the movement.
3. Engage your biceps and bend your elbows, bringing the dumbbells to your shoulders.
4. Bring the dumbbells back down. 
5. Perform this exercise with slow, controlled movements.
6. Repeat 10 times in 3 sets.

Note: If standing is more comfortable, you can do this exercise. If you don’t have dumbbells, you can use a barbell, kettlebells, or resistance bands.

Burpee With Pushup

Burpees are a good way to build chest, triceps, and biceps and improve overall agility and physical fitness.

1. Start in a squat position with your knees bent, your back neutral, and your feet shoulder-width apart.
2. Drop your hands to the floor before you so they’re just inside your feet.
3. Shifting your weight into your hands, kick your feet back so you’re on your hands and toes in a pushup position.
4. Do one pushup while keeping your body aligned from head to heels. Remember not to let your back sag or to stick your butt in the air.
5. Do a frog kick by jumping your feet back to the frog squat.
6. Stand and reach your arms over your head.
7. Jump quickly into the air so you land back where you started.
8. As soon as you land with your knees bent, get into a squat position and do another repetition.

Start the exercise slowly to get accustomed to the movements, then work up your speed.

Standing Rows

Standing rows are a great way to target the traps, delts, and lats, strengthening the upper back.

1. For this exercise, you will need an elastic band or tubing. Attach the band or tubing to a fixed object or structure.
2. Hold one end of the tube or band in each hand. While standing with your feet spread hip-width apart, squat slightly and stabilise your spine by contracting your core muscles. 
3. Squeeze your shoulder blades together and slowly pull the resistance band toward your ribs.
4. While gripping the resistance band tight, slowly return your arms to the start position. 
5. Do 10 reps in 3 sets. 
6. Grab a band with more resistance, or increase your reps for more of a challenge. For less of a challenge, do the opposite.

Support Your Upper Body Day!

Sports Compression Arm Sleeves

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Give your joints and muscles a little extra protection with medical-grade supports. Compression knit stimulates the muscles and boosts circulation, lowering the rate of muscle fatigue and improving proprioception. 

• The OmoTrain stabilises and protects the rotator cuff.
• The Sports Compression Arm Sleeves help your biceps and triceps power through difficult sets.
• The Sports Wrist Strap improves grip strength and stability in the wrist, allowing athletes to train a little heavier with less risk of irritation and injury.