Spring is upon us and it’s time to build upper body strength for all the amazing outdoor activities the season has to offer. Whether you are a novice or an expert in outdoor activities such as kayaking, climbing or rafting, a strong upper body is a must!

A good upper body regimen will include multi-joint exercises which assist in activating a greater number of muscle fibers translating into increased strength and lean body mass (speeds metabolism and aids the body in burning fat more efficiently) through the chest, back, shoulders and arms (biceps, triceps and forearms).

The exercises below provide you a menu of options which allows you to design your own upper body workout. The key: keeping the body “guessing” by varying exercises and routines to constantly push your muscles to the next level.

Select one to two exercises (based on fitness level) from each grouping; perform two to three sets of 10 to 15 repetitions. This training program should be accomplished at least twice per week with a day of rest in between sessions so that the body can repair, build and grow.

Be Mindful:

1. Always warm-up (light run, calisthenics) and cool down (static stretching)
2. Emphasis should be placed on proper movement over using momentum to lift the weights. (Do not swing but rather use slow and controlled technique to maximize each repetition.)
3. Remember to exhale on the lifting phase of an exercise. (Holding your breath can cause a spike in blood pressure.)
4. Be sure to engage the core by pulling navel towards the spine on all exercises.
5. *When performing standing exercises keep knees “soft” (slightly bent).

Exercises:

Chest

• Pushup
• Incline Barbell Chest Press
• Single-Arm Dumbbell Chest Press
• Unilateral Medicine Ball Pushup

Back

• Extensions
• Standing Dumbbell Rows
• Pull-ups
• Cable Pull-downs

Shoulders

• Standing Alternating Dumbbell Press
• L-Raises
• Upright Rows
• Dumbbell Bent-Over Raise

Biceps

• Standing Single-Arm/Single-Leg Curls
• Preacher Curls
• Hammer Curls

Triceps

• Negative Dips
• Close-Grip Bench Press
• Standing Dumbbell Kickbacks
• Cable Pushdowns

About David Girton:

David Girton is the owner and founder of LiveNow Fitness, LLC. A lifelong lover of sports and a practitioner of healthy living, it was a personal dream to develop a business dedicated to his true passions. With the establishment of LNF, David is able to combine seven years of experience in sports coaching and 15 years of strength training to the benefit of all age groups and fitness levels. The mission of LiveNow Fitness is to inspire a natural approach to health and wellness by focusing on each individual and their unique health and fitness goals.

David is a certified personal trainer through the National Academy of Sports Medicine (NASM) He is CPR certified and attends multiple health and fitness conferences throughout the year.

About LiveNow Fitness:

At LiveNow Fitness “your shape” is truly our business! Our goal is to provide a “personal touch” approach to exercise and healthy living. Whether it is through one-on-one training, group conditioning or nutrition counseling, each individual is provided a superior level of customer service.

Our clientele spans a range of ages and fitness levels. LiveNow Fitness customizes programs for the young athlete preparing for the upcoming season, the everyday woman with the busy schedule or the retired business owner wanting to stay fit.