This is not a post to tell you how many sets and reps is ideal for you. In fact, I’m not even going to mention the amount of weight you should attempt to lift. This article is centered on the stuff you probably don’t know about upper body lifting and how to achieve optimal tone. Your triceps can thank me later…wink wink.
Forget Biceps and Triceps…Temporarily
Yes, I’m serious. You can actually put off doing bicep curls and tricep exercises until the end of your routine. These muscles [biceps and triceps] act as assistors to larger muscles. Literally, every time you flex your elbow, the bicep is shortening and having to work. This applies to motions like picking up something heavy or even lifting a fork to your mouth. Can we make that a fork puncturing a big fluffy bite of chocolate cake, please?
The same is true for your triceps. Any time you extend your arm straight or push something away from your body, you’re shortening and actively working your tricep. Soooo, you know what this means? It means that when you’re doing chest, back and shoulder exercises, your biceps and triceps are actually getting a workout too!
Thus, if you’re pressed on time, opt for working larger muscles in your upper body. You will accomplish more overall work and will reap the benefits. Helloooo strapless dress!
Back it up, Baby!
Your back is begging you to pay more attention to it. It’s actually quite common to forget about the back because we tend to focus our workouts on areas of the body that are easier to give the stink eye to via our mirror’s reflection. But, it’s SO important to incorporate more back work. Here’s why…
- You will get the optimal posture that you want by doing exercises (properly) like rows, reverse flies, lat pull downs and rotator cuff exercises. You will look more confident, tall and lean with improved posture. Not to mention “the girls” will now be sitting pretty!
- Since we’re sitting down all day long, we often slouch forwards. This creates a rounded posture that can lead to kyphosis, discomfort, rotator cuff issues and impaired movement. Thus, it’s important for both function and tone to focus on opening the chest and working the back. I typically tell my clients to do two back exercises for every chest exercise. If someone has serious postural issues then I suggest an even greater ratio.
Get Low, Get Low, Get Low
I know I just preached about doing more back than chest exercises, but the chest is important too, and many women see great results when they work it. Here’s the thing though; if you want optimal tone for your chest exercises, you’ve got to complete a full range of motion in your exercises. For example, many people will opt for push-ups on their toes instead of their knees, but they only lower their bodies a few inches towards the ground before pushing back up to the starting posture. This is not ideal push-up form. A chick like this needs to humble herself and choose an easier modification (knee push-ups, wall/”mommy” push-ups, or push-ups with hands on a raised bench). Ironically, she will get more out of her workout this way.
You will achieve better results when you lower your body to a 90-degree angle (in the elbows) at the bottom of a push-up. You may not be able to complete nearly as many push-ups this way at the outset, but you will build up much better upper body and core strength in the process. Funny side note: I’ve corrected a lot of ex-military professionals on their push-up form. At first they think I’m crazy and arrogant, and then they feel the difference…
Don’t Fear the Transition
There’s this painful point in any exercise where you’re transitioning from lengthening your muscle to shortening it, or vice vera. For example, you’re doing a tricep dip and you’re changing from lowering to lifting your body (i.e. bending to straightening the elbows). The transition feels super intense and your body gets overwhelmed by the effort, so, oftentimes, people rush through this part of the exercise. They’re missing out…
By taking your time transitioning from one phase of the exercise to the next, you will get way stronger than if you rush the process. And you know what goes with getting stronger? Getting more toned!
There are many more bits of advice I could give you about upper body lifting and toning, but, for today, let’s leave it at these four nuggets. I hope you consider at least one of these concepts and achieve greater resilience through the application of it.
Yours in health and wellness,