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A toned upper body does not have to be a dream. By targeting the muscles in your arms and chest you can have a fit look of which to be proud. Keep in mind that no matter how toned your muscles are, if there is a layer of fat on top you will not be able to see them. If your insulation layer is a little bigger than you'd like, you'll need to lose weight while you tone.
When working out the chest you need to focus on three parts: the upper chest, the mid-chest and the lower chest. The incline barbell press will work the upper chest. It is a bench press with the bench inclined. Play with the incline and see at which level you feel challenged but comfortable. The infamous bench press works out the mid-chest. You should hold the bar using a medium width grip such that your forearms and upper arms make a 90-degree angle at the midpoint of the move. Decline presses will work out the lower chest. This is a bench press with the bench declined. Dumbbell flyes are another way to work out your chest, and you can do them with the bench flat for your mid-chest, inclined for your upper chest and declined for your lower chest.
The biceps are one of the two muscles of your upper arm. One exercise that works out the biceps is the barbell curl. Hold the barbell with an underhand grip shoulder-width apart. You start with the bar in front of you and your arms, shoulders and hands in a straight line. Without leaning back you pull the barbell up to your chest using your bicep muscles. Another move to work out the biceps is called the hammer curl, which is nearly the same. You will use a barbell in each hand and start with your arms straight down at your sides with your hands facing toward your body. Then curl the barbell toward your shoulder without turning your wrist.
The triceps are the muscles on the back of your arm. The close grip bench press will tone up your triceps. Lay flat on the bench with your hands 8 to 12 inches apart. Lower the bar until it touches your chest roughly an inch below the nipples. Return the bar to the starting position and concentrate on using your triceps. The lying triceps press uses an EZ-curl bar. Lie flat on the bench and hold the bar with an overhand grip. Lift the bar straight up so it is directly over your eyes. Return it to the starting position.
Correct form is a must when doing any exercises. Inhale while lifting the weights and exhale when lowering them. You may want to consult a trainer when first starting out. If you are a beginner you may need a spotter. If you don't use a spotter, start with a lower weight. The rule of thumb is to allow a day of rest in between a muscle workout. How often you should work out depends on your goals. If you just want to tone a little, two days a week may be enough. If you want to build muscle you will need to work out three days a week. Remember to start low and go slow.