5 Quick Upper Body Workout For Women

Upper body workout for women are all about toning and adding a bit of muscle and strength to your upper body. Most women ignore their upper bodies thinking that their problem areas lie in the lower part, especially pear-shaped women.

But what they don’t realise here is that without adding some strength to the upper body, their bodies would look out of shape and proportion. Also, training the back, shoulders and arms helps to give you a leaner posture and burn more fat too.

Here Are 5 Quick Upper Body Workout For Women:

1. Push Ups

This one is the simplest upper body training workout that women can do. It tones the entire back, shoulders, biceps and triceps. Just lie down on your stomach keep both hands next to chest. Now you either keep knees off the floor, but for beginners keep knee on the floor and raise heels bringing them towards the butts. Now exhale as you take down the upper body, stomach sucked in – as close to the floor as possible. Come back up. Do 10 reps of 2 sets each.

push ups


2. Chest Press

Take a pair of dumbbells of about 1-2 kg each. Stand up with feet hip width apart.

Bend your elbows and keep both hands near the ears. Take out both hands as you exhale and inhale as you bring them back to your ears. To add more resistance do this press in squat. Do 10 reps of 2 sets each.

chest press


3. Tricep Push Up

For this sit on your butt and place heels firmly on the floor, hands should be under the shoulders with palms facing inwards. Now raise the entire body off the floor and come back down again.

 Do 10 reps of 2 sets each.

tricep push ups


4. Bar Pull Ups

Stand under a bar and place both hands firmly on the bar. Now try and pull yourself as up as you can go. If the move is tough then bend your knees and fold legs behind you. Palms can be placed both outwards and inwards to get dual movements. Do 10 reps of 2 sets each.

bar pull ups


5. Forearm Single Arm Push Up

For this, get into the knee position again. Both hands should be on the floor and straight. Using your right hand first, bend lightly and go down and then bend left hand too – placing elbows parallel to the floor. Get up using the right hand first, putting pressure on it. Do 10 reps then repeat with left hand.

Forearm Single Arm Push Up