Effective Upper Body Resistance Training Exercises

Anyone who wants to burn calories and build strength would have had interest in a resistance training program. Because resistance bands or tubing are fun and excellent for toning, they are growing in popularity.

A lot of people want to tie themselves from a stressful day at work; however, their busy schedule prevails them from hitting the gym. So they search for resistance training workouts which can easily be done at their home.

What's great is that you do not have to go out and spend hundreds of dollars on equipment. You only really need elastic bands and some free weights. You should also consider buying an exercise mat so you can conveniently perform some movements while lying on the floor. You only need thirty minutes a day to perform these sample resistance training exercises.

Warning: Resistance training exercises are good for one's health but, it might be good to see a doctor first. This is especially the case for those who currently have an existing health condition. Always do a proper warm-up before exercising to prevent injury.

Knee Push-ups

Target muscles: pectoralis major, front and lateral deltoids, triceps

How to do: The starting position involves knees and palms on the floor, with your legs crossed. The arms must be fully extended with the hands either shoulder width or slightly wider. The closer your hands are to each other, the more the exercise will work the triceps. The wider they are, the more it works the outer chest and shoulders.

Gradually bend your elbows to ninety degrees and make sure your back stays straight as you lower and push up. Never fully extend your arms and lock your elbows, keep them slowly bent at the top of the motion.

Lateral Raises

Target muscles: Front and Lateral Deltoids

Procedure: Stand with feet about shoulder width apart. Free weights or resistance bands can be used. If you have tubing, then place both feet on top of the middle. You can also use just one foot to make the exercise a little easier. Start by grabbing the handles and holding them at the side with the elbows bent at 90 degrees. Raise your arms to the side up to below shoulder height, then return to the original position. Bend your knees slowly during the movement, keep your core engaged and shoulders relaxed.


Target muscles: gluteus maximus, low back, spinal erectors

How to perform: Lie face down on a mat with the arms and legs extended. Then, proceed to lift both arms and legs off the mat. Hold for a few seconds, then release. There are several different variations to this exercise. You can bend the back legs and lift, and make a swimming motion with the arms.

There are so many other resistance training exercises that are very effective for toning muscles. The key is do them on a regular basis so you can get the results that you want.