Strength training, especially of the upper body, has a place in every well-rounded fitness routine. Not only does it help you achieve a desired physique but it also enhances so much of your everyday movement.

Think about how many tasks you perform in a day that rely on your upper body strength––lifting groceries, carrying a baby, reaching for an item in your kitchen cabinets or closet. Your ability to execute these, and other necessary and life-giving activities depends on you taking the time to workout this area of your body.

Upper body strength training exercises, both with or without weights, target five major parts of the upper body: chest, shoulders, upper arm, lower arm, and the back, enhancing the following muscle groups:

  • Deltoids
  • Pectoralis Major
  • Pectoralis Minor
  • the Rotator Cuff
  • Biceps
  • Triceps
  • Latissium Dorsi

These muscles are responsible for everyday movements like pushing, pulling, lifting, carrying, bending.

Weakness in these areas can negatively affect your ability to perform these movements but can also impact the efficiency of your workouts and your bodily health as a whole.

Benefits of Upper Body Workouts

Working the upper body not only tones the arms and helps you perform basic tasks, but it also offers other amazing benefits1:

  • Improves your posture
  • Increased strength of bones, muscles and connective tissues
  • Boost metabolic rate
  • Improves your flexibility, mobility and range of motion.
  • Improves overall health
  • Reduces your risk of injury
  • Helps prevent and relieve upper back, neck and shoulder pain.
  • Furthers your fitness goals.

10 Workouts that Build Upper-Body Strength

Pietra Fitness offers well-rounded workouts that keep the muscles in your body strong and flexible.

While all Pietra Fitness classes work your upper body, here are 10 workouts that specifically target these muscles to help you strengthen this area.

Back BeneFIT

Focus: Back

Level: Gentle

Increase your range of motion and safely stretch and strengthen not only your back but also your shoulders with this 30-minute workout that incorporates a series of twists, bends, chest openers, forward folds, and other gentle movements.

Live for Advent: Armed for Life

Focus: Arms

Level: Gentle

Increase the strength in your arms and back with this gentle arm workout. The strengthening exercises used in the class will help you improve your ability to lift heavier objects while working on the mobility of your shoulder and elbow joints. To improve how your arms look—and, more importantly, how they work, check out this 30-minute class.

TOB: Arms & Shoulders

Focus: Arms and Shoulders

Level: 1

You will definitely feel the burn with this 30-minute arms and shoulders workout—but with modifications, people of all skill levels can benefit from the exercises in this routine. (For an extra challenge, do bicep curls, shoulder raises, and other exercises while holding 1–2 lb weights in each hand.)

Live! from Home: Upper Body

Focus: Shoulders, arms & upper back

Level: 1

This 46-minute workout will work your entire body but includes fast-paced flows that pay special attention to your upper body, strengthening all the muscles in your shoulders, arms, and upper back.

TOB: Back

Focus: Back

Level: 1

If you’re looking for a 30-minute back routine that not only stretches and strengthens your back but also works your core, increases stability in your shoulders, stretches your chest, and engages your entire body, this is your ideal class.

Upper Body Sculpt

Focus: Arms

Level: 1

If you are looking for a fantastic upper body workout, you will love Upper Body Sculpt. This 35-minute routine focuses on strengthening your triceps, biceps, shoulders, chest, core, and back with planks, pushups, chest lifts, and more.

Live! from Home: IrRESISTible Arms

Focus: Arms

Level: 1

Are you looking for irRESISTible arms with minimal equipment? This 30-minute workout strengthens your arm and shoulder muscles using a resistance band.

Advent: Armed With Faith

Focus: Arms and Shoulders

Level: 1-2

Increase your upper body strength and boost your confidence with this 30-minute workout that focuses on your shoulders, triceps, biceps, back, and entire core with overhead presses, pull-downs, planks, push-ups, and more.

Live! from Home: From Plank to Strength

Focus: Planks

Level: 2

Do you want greater strength but are short on time? This 25-minute class focuses on the plank pose to strengthen and tone the arms, shoulders, upper back, chest, and thighs while stretching the calves and arches of feet.

Live for Advent: A & A – Abs & Arms

Focus: Abs and Arms

Level: 2

This class innovatively focuses on exercises pertaining to your core and arms. This series of exercises on the mat will use your upper, lower, oblique, and back muscles to help tone and strengthen. Push-ups, Planks, and Pikes help to round out the class to make it a great upper body workout.

Start your free trial with Pietra Fitness today to gain access to these and other workout routines that will help you improve your upper body strength.


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