There are many training movements for upper limb strength, and the training effects of these training movements are different. Of course, these movements are all good. So there are still some people who know what training movements there are for upper limb strength. So, what are the 12 movements for upper body strength training? Let’s find out together below!
How to train upper limb strength and muscles, you can take a look at the following methods. (Upper limb muscle training plan to help you gain muscle quickly.)
1. Push-ups
< p> The position of the two hands supporting is close to the abdomen, the body should be kept on a flat surface, the support should rise quickly and fall slowly, and the body should not collapse. Each group should be 10-20 times.2. Burpees
When forming push-ups, the body should not touch the ground. Stand with your abdomen closed while pushing up. The other requirements are the same as push-ups, 10-20 times per group.
3. Lift dumbbells
Stand with both feet naturally, with the upper body upright, chest raised and head raised, arms bent, raised quickly and lowered slowly. Open your shoulders when falling, 30-40 times per group (weight of your choice).
4. Dumbbell chest expansion
Stand on your feet naturally, keep your upper body upright, raise your arms straight and expand your chest, do not rock your body back and forth, 10-20 times per group (weight optional).
5. Dumbbell arm flexion and extension
Do it with both arms at the same time or crosswise, keeping the upper body upright, 20-30 times per group (weight of your choice).
6. Barbell clean and jerk
Stand your feet naturally or shoulder-width apart. When lifting and turning your wrists, lift your elbow joint forward. You can step or step forward when doing the clean and jerk. Lift, 5-10 times per group (choose weight, pay attention to safety).
7. Barbell Snatch
With your feet shoulder-width apart and your hands holding the bar wider than shoulder-width apart, pull while quickly turning your wrists, extending back and lifting with your shoulders, each set of 5— 10 times (weight of your choice).
8. Barbell Bench Press
Hold the bar with both hands slightly wider than shoulder width, rise quickly and fall slowly when pressing, 4-5 times per group (you can choose the weight, and the protection will help complete it).
9. Pull-ups
Hold the bar with both hands and the width of the bar should be as wide as your shoulders. Do not swing your body from side to side.10-20 times per group.
10. Parallel bar arm flexion and extension
Choose low parallel bars, keep your body vertical to the ground during exercises, 5-10 times per group.
11. Parallel bar support swing
Perform on the low bar. When supporting the swing, swing the two straight arms. The height of the body swing can exceed the bar surface. Swing 10-20 times each time (note Safety).
12. Combined equipment
Use combined equipment to develop upper limb strength exercises, group them according to physical fitness, and keep the number of exercises at 10-20 times.
Tips: The above movements are very helpful for training the strength of the upper limbs, and are also helpful for increasing the muscles of the upper limbs. (Upper limb muscle training plan, teaches you how to increase upper limb muscles)