Exercises to Strengthen and Tone Your Upper Body

 Four great exercises to tone and shape your upper body.
On all of the following exercises I recommend that you do 2 to 3 sets of 10 repetitions.  Use a resistance with which the last 3 repetitions are difficult to complete.  Do this routine 2 times each week, with at lease 2 days between sessions.

Dumbbell Chest Press. The dumbbell chest press is a great exercise to shape and tone your chest and shoulders.  Lay with your back firmly on a bench, start with the dumbbells at chest level then press your arms to straight.

Dumbbell Chest Press Start

The Dumbbell row is great for strengthening and shaping your upper back.  Position your body on a bench as shown.  Start with your arm fully extended, pull the dumbbell up to armpit level and squeeze your shoulder toward your spine.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Dumbbell Row Start

The Biceps curl is great for strengthening and shaping your arms fully extended at you side as shown below.  Curl your hands to your waist while keeping your elbows close to your body.

Biceps Curl Start

 

Triceps Press down is great for shaping the back of your arms. Use the rope attachment and start with your hands upper chest level as shown. Press your arms to complete extension while keeping your elbows close to your body.

Triceps Press down Start

Triceps Press down Finish

As with any fitness routine, healthy eating is the most crucial part to see maximum results.  The eating plan that I recommend to my clients is Qivana's Metaboliq system.  My clients have great results following this system.  You can find out more information by following this link:  Metaboliq