Upper body training can include exercises such as hammer curls, front raises, push-ups or barbell curls, which can be done at home, using your own body weight or materials such as PET bottles or dumbbells, for example.
Exercises such as barbell bench presses, front pulls, rope triceps or reverse flyes are some exercises that can be done when training seniors at the gym, as they require equipment such as EZ bars, weight plates and pulleys.
However, before doing upper body training, it is always recommended to warm up with mobility exercises, such as trunk rotation and wrist mobility, to increase the range of joints, reduce pain in muscles and joints, and improve performance. and avoid injuries. See how to do mobility exercises.
6 exercises to do at home
The main upper body training exercises that can be done by men and women at home are:
1. Hammer curl
The hammer curl is an upper body training exercise that strengthens the biceps muscles, and can be done at home using dumbbells or a PET bottle, for example.
How to make: stand up straight, with your abdomen contracted and your feet hip-width apart. Hold a dumbbell or PET bottle in each hand, with your palms facing your hips and your elbows stretched along your body.
Then, bend your elbows, bringing your forearms towards your shoulders and then slowly return your arms to the starting position. Do 2 to 4 sets, 8 to 15 repetitions each, with 45 to 60 seconds of rest between sets, as directed by the physical education professional.
2. Front raise
The front raise can be done at home with dumbbells or a PET bottle and it mainly works the shoulder and trapezius muscles, and can be included in upper body training.
How to make: Standing, with your abdomen contracted and your feet hip-width apart, hold the equipment with your palm facing down, with your arms extended. With your shoulders facing down and back, and your torso erect, exhale and raise the dumbbells to shoulder height. Inhale and gently lower the dumbbells back to the starting position. You can do 2 to 4 sets, with 8 to 15 repetitions each. See other variations of the front raise and how to do them.
3. Push-up
Push-ups are a good exercise for upper body training at home, as you only need your own body weight. There are different types of push-ups, such as arm push-ups, knee push-ups, Nordic push-ups, which mainly strengthen the pectoral muscles, deltoids and triceps, and also improve the body’s balance and posture. Understand better what the different types of push-ups are for.
How to make: kneel on the floor or on a rug and place your hands on the floor at a distance slightly greater than shoulder width, with your fingers facing forward and elbows facing back. Stretch your legs back and bring your feet together, which should only touch the floor with your toes.
Then, bend your elbows, keeping them close to your torso, and slowly lower your body until your chest is close to the floor, but without touching it. Raise your body, exerting force with your arms, until you return to the starting position.
4. Side raise
The lateral raise is a great upper body exercise to strengthen or increase muscle volume in the shoulders, and can be done at home with a PET bottle or dumbbells. Learn more about lateral elevation.
How to make: Stand with your feet slightly wider than your hips and with your fingertips pointed forward. Hold a dumbbell or PET bottle in each hand, positioning them next to your legs and with your palms facing your torso.
With your abdomen contracted and your torso erect, raise the dumbbells to the sides of your body to shoulder height, keeping your arms slightly bent. Slowly lower your arms to the starting position and repeat the movement. Do 3 to 4 sets, with 8 to 15 repetitions each and with 45 to 60 seconds of rest between sets.
5. Barbell curl
Another arm exercise that can be added to your upper body training at home is the barbell curl. This exercise strengthens and hypertrophies the biceps and also works other muscles in the upper limbs such as the brachialis and brachioradialis, which are located in the forearm. Understand more about what barbell threads are and what they are for.
How to make: hold the dumbbells or PET bottle with your palms facing forward. Standing, with your hands shoulder-width apart, your back straight and your arms extended, raise the dumbbells to approximately shoulder height, bending your arms and keeping your elbows fixed at your sides.
Then slowly lower the dumbbells until your arms are fully extended. Repeat the movement from the starting position. Do 2 to 4 sets, with 8 to 15 repetitions each.
6. Fly com halter
The dumbbell fly is an exercise that can be done in upper body training, as it works the chest and shoulder muscles.
How to make: lie face up on a bench or mattress, with your legs bent. Hold a dumbbell or PET bottle in each hand, with your palms facing your torso. Pull your shoulders back and down, position your arms shoulder-width apart and leave your elbows extended upwards and slightly flexed.
Then, inhale and slowly lower the dumbbells, opening your arms, forming a type of arch until they are at shoulder level. Exhale and slowly lift the dumbbells, forming a wide arc back to the starting position and keeping your elbows slightly bent.
During this exercise it is important to always keep your elbows slightly bent and your head, shoulders, buttocks and feet in constant contact with the bench or floor.
6 exercises to do at the gym
Some of the senior training exercises to do at the gym are:
1. Barbell bench press
The barbell bench press is a great exercise to include in upper body training at the gym, as it works the chest and shoulder muscles. See other types of bench press for upper body training.
How to make: lie face down on a flat bench, pressing your feet firmly on the floor and your hips on the bench. Hold a barbell with your hands, placing them slightly wider than shoulder-width apart. Slowly lower the bar to chest height and bend your elbows to the side. Press your feet on the floor, contract your abs tightly and raise the bar to the starting position, repeating the movements.
You can do 2 to 4 sets, with 8 to 15 repetitions each, depending on the objectives and guidance of the physical education professional.
2. Front pull
Because it works the muscles of the shoulders, arms and back, the front pull is a good exercise to do in senior training at the gym. Learn more about the front pull.
How to make: adjust the desired weight and sit on the machine’s bench, placing your feet firmly on the floor. Hold the bar with your hands facing down and at a distance slightly greater than shoulder-width apart. Pull the bar towards your chest, contracting your abdomen and back muscles, and then slowly return the bar, stretching your arms. Start the exercise again and do 2 to 4 sets, with 8 to 15 repetitions each.
3. Bent over row
The bent-over row is a recommended exercise for training seniors in the gym, because it strengthens and/or increases the muscles of the back, biceps and lower back, and can be done with a barbell or pulley. Learn about the different types of paddling.
How to make: Standing, feet hip-width apart, slightly bend your knees and lean your torso forward. Hold the bar with your hands a little shoulder-width apart. Start the movement by contracting your abdomen, flexing your elbows and bringing the bar towards your abdomen.
Then, slowly lower your arms towards the floor, stretching them completely. Do 2 to 4 sets, 8 to 15 repetitions each and rest for 45 to 60 seconds between sets.
4. Reverse fly
The reverse fly, also known as inverted flying on the machine, helps strengthen and increase the resistance of the shoulders and upper back muscles, making it an excellent exercise for training upper back muscles.
How to make: adjust the machine arms so that they start closer to the machine body. Sit on the bench facing the machine, with your feet flat on the floor and your torso resting on the machine. Hold the handles horizontally, with your palms facing down.
Slightly flexing your elbows, pull your arms behind your back, making an arching movement. Return, controlling the weight, to the starting position. Continue the exercise, doing 8 to 15 repetitions, in 3 to 4 sets.
5. Triceps on the rope
Considered a good exercise for working the muscles on the back of the arms, the triceps on the rope can be included in upper body training at the gym.
How to make: Stand facing the device, placing the rope at a point above head height. Hold the rope tightly with both hands, with your palms facing each other. With your abdomen contracted and your legs slightly bent and hip-width apart, slightly bend your body forward.
Pull the rope down towards your hips, until your elbow is fully extended and stationary at your sides, and your shoulders are relaxed. Slowly return your arms to the starting position, repeating the movement. You can do 2 to 3 sets, with 8 to 15 repetitions each.
6. Articulated row
The articulated row is a great exercise for strengthening the back muscles and biceps, and is recommended for training seniors at the gym.
How to make: sit facing the machine, supporting your feet well and keeping your back straight and your abdomen contracted. Hold and pull the handles towards your chest, keeping your palms facing down and bending your elbows back, to a distance just beyond your back.
Return the handles, slowly stretching your arms and returning to the starting position. Do 2 to 4 sets, with 8 to 15 repetitions each.
