Three potent upper body strengthening exercises, as advised by a fitness expert
Zack Dzingle, the manager of Bay Club Portland, has shared his top three advanced exercises for building upper body strength and muscle. These exercises are perfect for intermediate to advanced trainees and can be adjusted in difficulty to suit various fitness levels.
1. Hand-Release Push Up
The hand-release push up is the first exercise on Dzingle's list. This exercise targets the muscles in the back of your arms and is a great way to build upper body strength. To perform a hand-release push up, start in a high plank position. Lower your chest to the floor, lift your hands, place them back, and return to the starting position.
For those who find hand-release push ups too challenging, modifications are available. You can start by sitting on the surface, with hands on either side of your body, shoulder-width apart. Lower your elbows to 90°, then extend them to push yourself back up. If you want to make it easier, you can bend your knees and bring your feet closer to you. Alternatively, you can make the lowering movement longer for added difficulty.
Dzingle recommends doing hand-release push ups for 1-3 sets with 5-10 reps each.
2. Triceps Dip
The second exercise on Dzingle's list is the triceps dip. Details for this exercise were not provided in this paragraph, but it is known to target the triceps, another important muscle group in the upper body.
3. Inverted Row
The final exercise in Dzingle's list is the inverted row. To perform an inverted row, extend your legs in front of you, resting your heels on the floor. Move your butt forward off the surface to support your weight through your hands. The goal is to bend your elbows to 90° to lower, then extend them to push yourself back up.
To make the inverted row easier, you can bend your knees and bring your feet closer to you. Conversely, to make it harder, keep your body in a straight line throughout, with your toes pointed. Dzingle recommends doing the inverted row for 1-3 sets with 10 reps each.
These exercises require a sturdy surface at waist height, such as a box, bench, or chair. It's important to note that these exercises may not be suitable for beginners, and alternatives for home workouts can be found in other articles.
Dzingle uses these moves personally and with clients to effectively build upper body strength and muscle. If you're looking to take your upper body training to the next level, give these exercises a try!
[1] Source: Fit&Well
This article provides information and guidance for exercise, but it is always recommended to consult with a healthcare professional before starting any new fitness regimen.
- Zack Dzingle, the manager of Bay Club Portland, suggests incorporating the hand-release push up into your fitness-and-exercise routine, as it effectively targets the muscles in the back of your arms and aids in building upper body strength.
- Additionally, Zack Dzingle recommends the triceps dip as a way to target another important muscle group, the triceps, for enhanced upper body strength and fitness-and-wellness. However, details for this exercise were not provided in the text.
