Upper Body Strength

[TigerCub]

Hi,

 

Me again with another question.

 

What exercises are a must to get a strong upper body.

 

I need to build up the strength more in my arms, shoulders and back. Core strength is important too, but my question is related more to arms, shoulders, back.

 

I do pole dancing - practicing alone, helps build up strength.

I do weights: Here are the exercises I do that would help in those areas:

. Dead Lifts

. Barbell rows

. Dumbbell shoulder press

. Dumbbell rows

. Dumbbell Flies

. Few girly pushups

 

-I'm not advanced enough to do dips or pull ups, but I've wanted to do assisted pull ups I guess I just never got to it.

 

I just really want to get stronger so I can do the pole stuff easier!!!

 

So what other exercises would be awesome to do to build up my upper body strength?

 

Thanks in advance

[Esoteric Elf]

Yum, upper body strength.

 

When you say strength, I am not sure if you mean power or more endurance-oriented strength. I build for power: so power it shall be. If you need to build biceps, I would suggest bicep curls and hammer curls, with due emphasis on negatives. I do curl twice a week: one is conventional preacher curls, etc. while the second revolves around negatives.

 

Dead lifts actually do not accumulate strong upper back muscles. Lower back, legs and core seem to be the focus areas for that life that I do so hate. For upper back, I would suggest continue as you do with flies, only use your back more as opposed to your deltoids. Shoulder shrugs will also aid in upper back, while, surprisingly (and I did not find this out until I saw my muscles sticking out and was like "what the heck is that and how did I get it???") bench also aids in upper back/shoulder strength with the trapezius. Bent-over rows will also help in upper back.

 

Anything that you pull toward you will help upper back.

[todreaminblue]

Hi,

 

Me again with another question.

 

What exercises are a must to get a strong upper body.

 

I need to build up the strength more in my arms, shoulders and back. Core strength is important too, but my question is related more to arms, shoulders, back.

 

I do pole dancing - practicing alone, helps build up strength.

I do weights: Here are the exercises I do that would help in those areas:

. Dead Lifts

. Barbell rows

. Dumbbell shoulder press

. Dumbbell rows

. Dumbbell Flies

. Few girly pushups

 

-I'm not advanced enough to do dips or pull ups, but I've wanted to do assisted pull ups I guess I just never got to it.

 

I just really want to get stronger so I can do the pole stuff easier!!!

 

So what other exercises would be awesome to do to build up my upper body strength?

 

Thanks in advance

 

 

 

push ups.......i use my bed....i form a right angled triangle with my body....and i push away from it....the closer the angle the harder it gets.....start with sets fo twenty, do it too exhaustion........repeat every day....

 

 

i do twists with a broom dont know if this helps my upper body strength but it lengthens my lines.......i put a broom on the back of my neck.....i loop my arms on the broom.....bend from the waist....and i twist from side to side......it stretches my shoulders out and seems to loosen me up a bit..

 

 

pulls ups from a bar......in sets.....as many as you can .....boxing....and resistance training.....i use this ufc training thing that was advertised on tv......turbo 2000 .......deb

[EasyHeart]

The two types of rows are redundant. Replace one with some pullups or lat pulls. Ditch the flies and pushups and do some bench presses. Benches, rows and shoulder presses will build up your upper body.

[Emilia]

. Dead Lifts

. Barbell rows

. Dumbbell shoulder press

. Dumbbell rows

. Dumbbell Flies

. Few girly pushups

 

I can see a lot of pulls but not quite enough pushes to balance them out perhaps. Only you know how instensely you are working of course.

 

Are you working on your girlie pushups to get your knees off the ground?

[TigerCub]

Yum, upper body strength.

 

When you say strength, I am not sure if you mean power or more endurance-oriented strength. I build for power: so power it shall be. If you need to build biceps, I would suggest bicep curls and hammer curls, with due emphasis on negatives. I do curl twice a week: one is conventional preacher curls, etc. while the second revolves around negatives.

 

Dead lifts actually do not accumulate strong upper back muscles. Lower back, legs and core seem to be the focus areas for that life that I do so hate. For upper back, I would suggest continue as you do with flies, only use your back more as opposed to your deltoids. Shoulder shrugs will also aid in upper back, while, surprisingly (and I did not find this out until I saw my muscles sticking out and was like "what the heck is that and how did I get it???") bench also aids in upper back/shoulder strength with the trapezius. Bent-over rows will also help in upper back.

 

Anything that you pull toward you will help upper back.

 

 

Thanks for the tips EE.

I don't understand what you mean when you mention doing a workout with "negatives". I have no idea....

 

ooooh shoulder shrugs - that will be added to the routine.

 

For bicep curls and stuff...I used to do those but then I heard so much about how doing an exercise that isolates just 1 muscle group isn't so efficient so I stopped - but Yeah it makes sense, I should get back to that because I do want that part of my arm to get stronger...

 

hmmm, good stuff EE you've been so helpful.

 

Thanks

[TigerCub]

push ups.......i use my bed....i form a right angled triangle with my body....and i push away from it....the closer the angle the harder it gets.....start with sets fo twenty, do it too exhaustion........repeat every day....

 

 

i do twists with a broom dont know if this helps my upper body strength but it lengthens my lines.......i put a broom on the back of my neck.....i loop my arms on the broom.....bend from the waist....and i twist from side to side......it stretches my shoulders out and seems to loosen me up a bit..

 

 

pulls ups from a bar......in sets.....as many as you can .....boxing....and resistance training.....i use this ufc training thing that was advertised on tv......turbo 2000 .......deb

 

Thanks for the tips Deb.

 

To be honest, I think because I suck at the girly push ups, I only do a few then I go and do the weights hoping that I will get strong and not struggle with the pushups.

 

But I could try to do more, and I understand that by doing that I will get stronger. I dunno sometimes I get confused on what I should focus on.

 

Can't do pull ups yet. If I could, I wouldn't have this problem.

 

I wanted to try assisted pull ups, but like I said, I never got around to it, and I think it is that thinking that if I concentrate on the weights, then I would be able to do those challenging things later.

 

I dunno...

 

I think I need to expand on my routine and include more girly pushups to practice and then eventually that will lead to doing the real kind

 

Thanks Deb

[TigerCub]

The two types of rows are redundant. Replace one with some pullups or lat pulls. Ditch the flies and pushups and do some bench presses. Benches, rows and shoulder presses will build up your upper body.

 

Hey EH,

 

hmmmm, so you think I should ditch the push ups. But aren't they good at developing arm/shoulder strength?

 

I've never done the bench press. I looked up how to do it at home and it seems like something I can do.

I'm definitely gonna add that one to the routine.

 

Is there a way to do the lat pulls without a lat pull machine?

So I guess my question is - is there a way to do a late pull equivalent?

 

I ask cuz I don't have the machine at home.

 

 

Thanks

[TigerCub]

I can see a lot of pulls but not quite enough pushes to balance them out perhaps. Only you know how instensely you are working of course.

 

Are you working on your girlie pushups to get your knees off the ground?

 

That's a good observation Emilia

 

I find the girly pushups discouraging cuz they are hard, so I concentrate on doing the weight (to get strong enough to do real pushups - well that's my hope at least), but I am planning on adding more girly pushups for now to my schedule and then try do the real ones.

 

Also, I plan on adding bench press and that will involve more of a push motion - so yaaay, hopefully that will help add some balance.

 

Thanks

[Emilia]

 

I find the girly pushups discouraging cuz they are hard, so I concentrate on doing the weight (to get strong enough to do real pushups - well that's my hope at least), but I am planning on adding more girly pushups for now to my schedule and then try do the real ones.

 

I'm trying to think back how it developed for me as it was a while ago but I think you need to attempt 'proper' push ups even if you can't go deeper down in the beginning. Planks help but you need to attempt to get your knees off the ground even if it's just 3 semi-terrible ones because regular pushups are not just about your arms like girlie ones but involve about 70% of your body weight and they make you stronger. They involve all the muscles you feel when you are doing a plank.

 

The best way is to focus on negatives as esoteric elf said. A 'Negative' means opposite of main movement: in the case of a pushup it's lowering your body towards the ground allowing gravity to work is what a negative is (positive is the actual pushing upwards.). In pull-ups, lowering your body from top is what a negative is (positive is the actual pull upwards).

 

So I think what I would do is I would slowly lower myself to the ground in ordinary push up position and hold as long as I could just inches away from the ground. I would not necessarily worry about pushing up as such at first. Try that a few times and then attempt ordinary push ups.

[TigerCub]

I'm trying to think back how it developed for me as it was a while ago but I think you need to attempt 'proper' push ups even if you can't go deeper down in the beginning. Planks help but you need to attempt to get your knees off the ground even if it's just 3 semi-terrible ones because regular pushups are not just about your arms like girlie ones but involve about 70% of your body weight and they make you stronger. They involve all the muscles you feel when you are doing a plank.

 

The best way is to focus on negatives as esoteric elf said. A 'Negative' means opposite of main movement: in the case of a pushup it's lowering your body towards the ground allowing gravity to work is what a negative is (positive is the actual pushing upwards.). In pull-ups, lowering your body from top is what a negative is (positive is the actual pull upwards).

 

So I think what I would do is I would slowly lower myself to the ground in ordinary push up position and hold as long as I could just inches away from the ground. I would not necessarily worry about pushing up as such at first. Try that a few times and then attempt ordinary push ups.

 

Thanks for explaining negatives to me

 

I do planks and I don't have too hard a time with them, I can hold them for 30 seconds and I can do about 5 in a row.

 

When do planks though I support myself with my forearms not my hands.

 

I also forgot to mention - I have what I call a "gimpy" wrist.

My right wrist/hand is weak because it has Kienbock's disease. Mainly blood flow stopped to the middle "bone" in the 2nd row of the wrist, it makes it weaker than normal.

 

So when I try to support myself when I do pushups it is hard, but I also have the general weakness due to not much upper body strength.

 

I tried to used dumbbells as support when I do pushups, that helped with the wrist issues but I found the dumbbell hard on my hand overall.

 

I dunno, I have plenty of ailments and weird issues.

 

I still try and I could try to hold the pushup within limits (as long as it's not too painful on my right hand).

 

Thanks for that tip and for thinking of ways to help me out

[Emilia]

Thanks for explaining negatives to me

 

I do planks and I don't have too hard a time with them, I can hold them for 30 seconds and I can do about 5 in a row.

 

When do planks though I support myself with my forearms not my hands.

 

 

Try to increase the 30 seconds to a minute and do them twice or 3 x.

 

I also forgot to mention - I have what I call a "gimpy" wrist.

My right wrist/hand is weak because it has Kienbock's disease. Mainly blood flow stopped to the middle "bone" in the 2nd row of the wrist, it makes it weaker than normal.

 

So when I try to support myself when I do pushups it is hard, but I also have the general weakness due to not much upper body strength.

 

I tried to used dumbbells as support when I do pushups, that helped with the wrist issues but I found the dumbbell hard on my hand overall.

 

I dunno, I have plenty of ailments and weird issues.

 

Ah, these sound limiting, I'm certainly in no position to help there unfortunately in terms of strengthening exercises. Physio?

 

I still try and I could try to hold the pushup within limits (as long as it's not too painful on my right hand).

 

Thanks for that tip and for thinking of ways to help me out

 

No worries. Pushups do put strain on your wrists... maybe using several types of planks and holding them longer would work better for your overall strength, especially core and some upper body

[TigerCub]

Try to increase the 30 seconds to a minute and do them twice or 3 x.

 

 

 

Ah, these sound limiting, I'm certainly in no position to help there unfortunately in terms of strengthening exercises. Physio?

 

 

 

No worries. Pushups do put strain on your wrists... maybe using several types of planks and holding them longer would work better for your overall strength, especially core and some upper body

 

hehe yeah I barely can do the 30 seconds!

But I know that I need to extend it a little each time to reach a longer time goal. I just feel bad when i can't do things. I think that's why I just do more of the things I can do.

 

I need to grow up!

 

Oh as for the wrist thing. There are no strengthening exercises(well at least according to the 2 surgeons I saw). Radical surgery is the only option and that actually is in extreme cases where there is a lot of pain and the surgical options are pretty much wrist fusions and the like. So yeah wont be doing that, hopefully never will need that.

 

Good idea on doing more planks instead of pushups.

 

I will try different things and see how it turns out.

 

[TigerCub]

So gonna add:

- Bench Press

- Shoulder shrugs

- More girly pushups (for now) - will try to move on to real ones in the future.

- More planks .... Negatives yaaaay!

 

Did I miss anything?

[Emilia]

hehe yeah I barely can do the 30 seconds!

But I know that I need to extend it a little each time to reach a longer time goal. I just feel bad when i can't do things. I think that's why I just do more of the things I can do.

 

I need to grow up!

 

 

It's a very female approach to sport in general, I'm 'guilty' of it myself. Perseverance is key.

[TigerCub]

It's a very female approach to sport in general, I'm 'guilty' of it myself. Perseverance is key.

 

Well I'm really glad that it's not just me

 

I do that a lot though.

 

Like when I do pole stuff. If I'm attempting a new trick over and over and I can't get it. I get so frustrated and pissed off.

 

Then I go back and I do ALL the things that I can do, and it actually makes me feel better in the sense that I think "wow, look at all these moves, I couldn't do them at some point, and now I rock them!!", so I find that doing the things I can do encourages me so that I don't get so mad at myself for having a hard time with something new.

 

 

Sports/fitness is hard, being strong is tough

But we wont give up!!! :bunny::bunny:

[tman666]

I disagree with the notion that deadlifts do not have the capacity to build upper back strength. Upper back strength can definitely be a limiting factor in the deadlift (and squat for that matter), so I'm not sure where to notion that the upper back isn't involved came from...

 

I'm going to recommend sort of a different line of thinking with regards to upper body strength as it applies to you. It sounds like, from your post, your main interest is getting better and controlling your own bodyweight for pole dancing.

 

When you think about it, pole dancing requires a lot of isometric control, grip strength, and a probably a fair amount of explosiveness in terms of needing to be able to move your own bodyweight quickly and at odd angles.

 

If it were me, I would focus on improving push up variations (with full scapular protraction), dips, pull ups, inverted rows, and perhaps even handstands. Heavy, high rep rowing movements could make for good supplemental work as well, but I think that pull ups and inverted rowing sounds like it would be the most beneficial for your cause.

 

I would also keep working on your squats, deadlifts, glute-ham raises, lunges, and "core" work. Again, I've never been a pole dancer (sorry peeps ), but I would venture that like something that would require a substantial amount of core control. Planks, ab wheel work, hanging leg raises, Russian twists, etc. should probably be staples. I would also imagine that your ability to perform strong pulling/rowing work would be more necessary than your ability to do pushing work. As such, I would prioritize the rowing/pull up type movements in your training. Don't just stick them in as an afterthought.

 

Just my $.02. Fun topic, haha.

[TigerCub]

I disagree with the notion that deadlifts do not have the capacity to build upper back strength. Upper back strength can definitely be a limiting factor in the deadlift (and squat for that matter), so I'm not sure where to notion that the upper back isn't involved came from...

 

I'm going to recommend sort of a different line of thinking with regards to upper body strength as it applies to you. It sounds like, from your post, your main interest is getting better and controlling your own bodyweight for pole dancing.

Correct!

 

When you think about it, pole dancing requires a lot of isometric control, grip strength, and a probably a fair amount of explosiveness in terms of needing to be able to move your own bodyweight quickly and at odd angles.

Yes!

 

If it were me, I would focus on improving push up variations (with full scapular protraction),

huh?

 

dips, pull ups, inverted rows, and perhaps even handstands.

Heavy, high rep rowing movements could make for good supplemental work as well, but I think that pull ups and inverted rowing sounds like it would be the most beneficial for your cause.

That's the thing though I can't do dips and pull ups yet (they are my goals but I can't do them now)

 

I do normal rows, but I just looked up inverted rows and I'd definitely try those.

 

Hand stands are actually hard because of gimpy wrist.

 

 

I would also keep working on your squats, deadlifts, glute-ham raises, lunges, and "core" work. Again, I've never been a pole dancer (sorry peeps ), but I would venture that like something that would require a substantial amount of core control. Planks, ab wheel work, hanging leg raises, Russian twists, etc. should probably be staples. I would also imagine that your ability to perform strong pulling/rowing work would be more necessary than your ability to do pushing work. As such, I would prioritize the rowing/pull up type movements in your training. Don't just stick them in as an afterthought.

 

Just my $.02. Fun topic, haha.

 

I do planks and I do crunches and I do these exercises I learned in dance class I don't know the name, but I sit kind of balancing on my bum and I have my legs bent a little but out, and then I bring my knees in then out and I keep doing that, I really feel it in the lower abs, and it takes a lot to balance that way. Sorry I don't know the name, but yeah...

 

I looked up russian twists. They look familiar, never done them before, but can try.

 

You are correct. I really need to have a strong core and be able to hold my body weight up and do controlled motions.

 

Ok, so I need to do the pullups. I will try assisted pullups today in my workout.

 

Thanks tman!

I was wondering when you were gonna give me your $0.02

[tman666]

With assisted pull ups, I like band assisted versus machine assisted. Band assisted pull ups will help your body track through the movement better, as well as force you to lift with a greater amount of force as your pull yourself up (whereas machine-assited pull ups provide a constant level of assistance).

 

If you don't have access to that sort of set up, you also may consider (in addition to you other assisted pull ups) doing some flexed arm hangs and negative pull ups (basically starting at the top and then lowering yourself down slowly).

 

Good push up article: What You Don?t Know about the Push-up

[TigerCub]

With assisted pull ups, I like band assisted versus machine assisted. Band assisted pull ups will help your body track through the movement better, as well as force you to lift with a greater amount of force as your pull yourself up (whereas machine-assited pull ups provide a constant level of assistance).

 

If you don't have access to that sort of set up, you also may consider (in addition to you other assisted pull ups) doing some flexed arm hangs and negative pull ups (basically starting at the top and then lowering yourself down slowly).

 

Good push up article: What You Don?t Know about the Push-up

 

 

When I looked up band assisted pull up the ones I found were done using band on a pullup machine.

 

I don't have a machine, we just have a pull up bar.

I just thought I'd put a chair under it and be on my knees on that chair.

 

I'm not sure how to do band pull ups on it.

 

I think the negative pull ups would be fantastic if I could do them, because that is exactly the kind of thing I need (strength and to be able to do controlled motions).

 

yaaaay, that would be awesome!

[Esoteric Elf]

Thanks for the tips EE.

I don't understand what you mean when you mention doing a workout with "negatives". I have no idea....

Negative Training Definition: Different Approach to Exercise

 

 

For bicep curls and stuff...I used to do those but then I heard so much about how doing an exercise that isolates just 1 muscle group isn't so efficient so I stopped - but Yeah it makes sense, I should get back to that because I do want that part of my arm to get stronger...

 

hmmm, good stuff EE you've been so helpful.

 

Thanks

Definitely. Composition lifts are the best, but, in actuallity, curls are not isolation exercises. Theoretically, yes, but in reality, the upper back, forearms, and, dependent on movement, shoulders can be worked out as well.

[TigerCub]

Oh and I read that stuff about push ups.

 

The explosive push up jumps look fun.

 

I thought something was weird. When they were talking about how to do pushups properly, they were talking about having the elbows in more, but in the example clips the guy's elbows are out aren't they?

 

Thanks,that was an interesting read, I really didn't think that pushups affected so many things.

[TigerCub]

Negative Training Definition: Different Approach to Exercise

 

 

 

Definitely. Composition lifts are the best, but, in actuallity, curls are not isolation exercises. Theoretically, yes, but in reality, the upper back, forearms, and, dependent on movement, shoulders can be worked out as well.

 

Thanks for the link EE.

I just read it. It actually kind of scared me.

I like the explanation on how negative works, but it scared me with all the talk about injuries and how they happen a lot more with the negative exercise.

 

 

Maybe it's because I don't lift weights that really heavy (yet) that I don't feel things in my shoulder and back when I do bicep curls, but I guess since so many things are connected and there are secondary muscles that get activated, that makes sense.

 

And besides, come on!! Look at your awesome arms!! I'll take your word on that no matter what!!

[TigerCub]

My new workout for today will have:

- Bench Press

- Shoulder shrugs

- More girly pushups (for now) - will try to move on to real ones in the future.

- More planks

- Bicep curls

- Russian twists

- Assisted pull ups.

 

Does that seem good.

 

I usually do the following 3 times a week:

- squats

- deadlifts

- rows

- flies

- lunges

- shoulder press

- crunches

- hamstring curls

 

So would it be better to do:

- New Routine

- Old Routine

- New routine

 

instead? (ie. have 2 of the new routine and 1 of the old?)

 

 

Anyone wanna make a workout schedule for me??? :bunny::bunny::bunny:

[tman666]

Oh and I read that stuff about push ups.

 

The explosive push up jumps look fun.

 

I thought something was weird. When they were talking about how to do pushups properly, they were talking about having the elbows in more, but in the example clips the guy's elbows are out aren't they?

 

Thanks,that was an interesting read, I really didn't think that pushups affected so many things.

 

When they talk about tucking the elbows in, they are referring to keeping your upper arm at around 45 degrees or so from your sides (not an exact angle or anything), versus flaring your elbows out so that your upper arms are at 90 degrees from your sides. Keeping your elbows tucked with allow for greater control and power, greater utilization of your triceps, and less stress on your shoulders. You should be bench pressing like this too. Think of pulling your scapula down and flexing your lats.