Did you like the body of Katrina Kaif on the song ‘Kala Chasma’? Uff, those lovely abs she made, and those gorgeous figure. Right? Who didn’t notice her amazing body? Seeing her, I feel more motivated to get a body just like her. But, I know how much effort she had made to get those amazing abs. Exercising is difficult, especially when you have to get up in the morning and get dressed so that you can look good in the future. Every action has its equal and opposite reaction, so maybe it is hard now, but it can get better in the future when all the praises follow your way. So here, are some upper body workout for women (push ups) that you can do and get an amazing body in a few weeks.
Upper Body Workout For Women
1Dumbbell Bench Press
- First lie down on a bench with a dumbbell on each of the hands resting on the top of the thighs. The palms of your hands must face each other.
- Then, use the thighs to help raise the dumbbells, try to lift the dumbbells, one at a time so that you can hold them in front of your shoulders width.
- Once at the shoulder width, try to rotate the wrists forward so that the palms of the hands can face away from you. The dumbbells must be in the sides of the chest, with the upper arm as well as the forearm by creating a 90 degree angle.
- As you breathe out, using the chest try to push the dumbbells up. Lock the arms at the top of the lift, squeezing the chest, try to hold for a second and begin to come down slowly.
Tip: By just ideally, lowering the weight you should take almost about twice as long as strength raising it.
- Try to repeat this movement for at least three sets with eight to ten reps.
2Dips – Triceps Version
- To get in the start position, first hold the body at an arm’s length with the arms nearly locked in above the bars.
- While inhaling, slowly lower yourself down. Your torso must remain upright and the elbows must stay close to the body. This can help to focus better on the involvement of the tricep. Remember to form a 90 degree angle, between the upper arm and the forearm.
- Then, exhale and push the torso back up using the triceps and bringing the body back to the start position.
- Try to repeat the movement for ten to 12 reps in three sets.
3Dumbbell One-Arm Shoulder Press
- First, grab the dumbbells and then sit on a military press bench or a utility bench that has a back support on it as you place the dumbbells upright on top of your thighs or stand up straight.
- Now bring the dumbbell up to the shoulder height. You can keep the other hand fully extended to the side, by the waist or even grabbing a fixed surface.
- Try to rotate the wrist, so that your palm is facing forward. This is the starting position.
- While exhaling, try to push the dumbbell up until the arm is fully extended.
- After a pause, slowly come down to the starting position.
- Try to repeat for the recommended amount, by switching arms.
4Standing Dumbbell Upright Row
- Grasp the dumbbell in your hands with the palms forward, which is slightly less than the shoulders width. The dumbbells must rest on top of the thighs. Your arms must be extended with a slight bend on the elbows and the back must be straight.
- You can use the side shoulders and lift the dumbbells, while exhaling. The dumbbells must be close to your body as you try to move it up and the elbows to drive the motion. Continue to lift them, until they almost touch the chin.
Tip: Your elbows must drive into the motion and as you are lifting the dumbbells, the elbows must always be high than the forearms. Keep the torso stationary, or pause for a second at the top of the movement.
- Then lower the dumbbells slowly to the starting position.
- Repeat this workout for ten to 12 reps in three sets.
- First stand facing a bench or an elevated platform. Then place the hands on the edge of the bench or the platform, in a slightly wider than the shoulders width.
- Now position the forefoot back from the bench or the platform with your arms and the body straight. Arms must be perpendicular to the body. By keeping the body straight, lower the chest to the edge of the box or the platform by bending the arms.
- Now try to push the body up until the arms are extended.
- Try to repeat this exercise for eight to 15 reps in three sets.
6Lying Dumbbell Tricep Extension. 3 sets, 6-8 reps.
- Lie flat on a bench, holding two dumbbells directly in the front. Your arms must be extended at a 90-degree angle from the torso and the floor. Your palms must face inside and elbows should be tucked in.
- As you breathe in, try to keep the upper arms stationary with your elbows in, lowering slowly the weight until the dumbbells are near the ears.
- At this point, while you are keeping the elbows in and the upper arms stationary, you can use the triceps to bring back the weight up to the starting position, while you are breathing out.
- Then repeat this exercise for six to eight reps in three sets.