Unlock your strength: 7 effective exercises to strengthen upper body

By India Today Health Desk: The human body is a complex machine, and the upper body, in particular, plays a crucial role in our daily activities.

From lifting heavy objects to performing simple tasks like opening a jar, upper body strength is essential to increase the productivity of your body's functioning.

Most common exercises like pushups are scientifically-backed ways that can significantly enhance your upper body strength and give you a better posture.

A systematic review published in March 2023 found that upper body endurance training led to an average increase of 16.4 per cent in peak oxygen uptake and a 30.8 percent increase in peak power output.

Pushups: According to fitness expert Bell, pushups are one of the best ways to assess and build upper-body endurance, particularly in the chest and shoulder muscles. A study conducted in 2023 found that subjects were able to increase their upper-body strength by 7.2 per cent per week through regular exercise, including pushups.

Overhead press: This exercise targets the shoulders and arms. Stand with a straight back and lift weights above your head. The overhead press not only strengthens your upper body but also improves posture and athletic performance.

Wide-grip chest press: Lying flat on a mat or bench, hold dumbbells at your shoulders, with hands above your elbows, and push upwards. This exercise targets the chest muscles and helps improve upper body strength.

Skull crusher: This exercise targets the triceps. Lying on a bench, hold a weight with both hands and extend it above your head. Lower the weight towards your forehead, then raise it back up.

Biceps curl: Stand with a dumbbell in each hand, palms facing forward. Curl the weights while keeping your upper arms stationary. This exercise targets the biceps and helps improve arm strength.

Dumbbell hammer curl: Similar to the biceps curl, the hammer curl involves holding the weights vertically and curling them towards your shoulders. This exercise targets both the biceps and the brachialis, a muscle of the upper arm.

Single-arm dumbbell row: This exercise targets the back muscles. Bend over, holding a dumbbell in one hand, and pull the weight up to your chest, keeping your elbow close to your body.

Remember, consistency is key when it comes to strength training. Aim for 6 to 12 exercises per muscle group per workout, and gradually increase the load or acceleration for greater tension and strength gains.