Sculpt an enviable upper half with
these “super” moves
Toned, strong arms are hot accessories
during tank-top season but they’re just as key when you’re trying to bang out
as many pushups as the chick next to you at boot camp.
Problem is, many women zero in on the
“show-off” muscles like their biceps and triceps. “To create an evenly sculpted
upper body, you have to work all the muscles in your chest, back, shoulders,
arms, and core,” says Natalie Rado, a personal trainer in New York City.
Many
women zero in on the “show-off” muscles like their biceps and triceps
Sounds like a lot to squeeze into one sweat
session, but you can do it efficiently by using supersets (two moves done
back-to-back without rest). This workout, created by Rado, pairs pushing and
pulling exercises to make it even more effective: “This increases intensity and
calorie burn,” she says. Plus, each move engages your core, so you’ll also
sculpt your abs.
Starting with the first superset (1a and
1b), do eight to 15 reps of each exercise without resting in between. Rest 30
to 60 seconds, if needed, then repeat for a total of three sets. Immediately
move on to the second superset (2a and 2b) and repeat the above pattern until
you’ve done three sets. Use light weights (five to eight pounds) until you’re
comfortable with the movements. You should feel the burn without losing form.
1a. Plank-up
Place your forearms on the floor, elbows
under your shoulders, and extend your legs behind you (a). Keeping your back
flat, straighten your right arm and place your palm flat on the floor, directly
under your shoulder, then repeat with your left arm so you’re in a pushup position
(b). Reverse the movement, lowering back onto your right forearm and then onto
your left, to return to start. That’s one rep. Repeat, rising onto your left
hand first; continue alternating.
Plank-up
1b. Combo shoulder raise
Hold a pair of dumbbells at your sides with
your right palm facing your body and your left palm facing forward (a). In one
motion, raise your left arm to the side and your right arm straight in front of
you, until both are in line with your shoulders (b). Pause, then lower back to start.
That’s one rep. Switch sides and repeat, then continue alternating.
2a. Alternating shoulder press and twist
Hold dumbbells at shoulder height, elbows
bent and palms facing you (a). Rotate your torso to the left as you press the
dumbbell in your right hand at a slight angle over your head (b). Reverse to
return to start, then repeat on the opposite side. That’s one rep.
Alternating
shoulder press and twist
2b. Stability-ball turnover
Rest your upper back on a stability ball
and hold one end of a dumbbell directly over your chest, arms straight, knees
bent, and feet flat on the floor (a). Keeping your arms straight and core
tight, slowly lower the dumbbell behind your head until your upper arms are
parallel to the floor (b). Pause, then slowly raise the dumbbell back to the
starting position. That’s one rep.
