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Women's Upper Body Strength Workout

women's strength workout

As a personal trainer, one of the most common requests I get from my female clients is to improve their upper body strength. If you’re wanting to tone up your arms and get stronger up top then this workout is perfect. However, if you’re looking for a good all round fat loss plan you should check out our Beech Body Workout or our Fat Shifter Workout.

EXERCISE 1

LAT PULL DOWN
4 Sets
6 Reps
60s Rest

Lat pull downs come first – regardless of your desire to do a push up or a pull up – as a strong back is the foundation of any upper body programme. It’ll help you improve your pressing ability by improving shoulder health and keeping you stable while pressing. Alternatively, if you want to do a pull up then a lat pull down simulates that and is the best choice in helping you get to performing pull ups.

EXERCISE 2

CHEST PRESS
4 Sets
6 Reps
60s Rest

Chest press can be performed in a variety of ways from barbell pressing, dumbbell pressing or on a chest press machine. This directly simulates a press up and will help strengthen your pectorals, triceps and shoulders – the main muscles responsible for performing a press up. Performing this as opposed to a press up from your knees means you can work on the bottom half of the movement (when your chest is closer to the floor) which is the section of the movement the majority of people are weaker at.

EXERCISE 3

CLOSE GRIP ROW
3 Sets
8 Reps
60s Rest

Close grip rows target your back muscles from a different angle, which will support your efforts when performing a pull up. Like lat pull downs, this will improve your pressing ability. Endlessly repeating the same movement will not give the best total improvement – having some variety in muscle stimulation will generate better upper body strength.

EXERCISE 4

DUMBBELL SHOULDER PRESS
3 Sets
8 Reps
60s Rest

The dumbbell shoulder press will improve your ability to press weights overhead. This has a direct translation to both pushing and pulling movements and a strong overhead press will directly help you on your quest to perform pull ups and push ups.

The main aim here is to gradually increase the weights. If you’re able to perform 8 reps, even for just one set, then next time try a heavier weight. Endlessly performing the same weights will not create strength as it’s fundamental to challenge your body with new stimulus (AKA heavier weights.)


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