The most effective upper body exercises are those that work multiple muscle groups at the same time, which will burn more calories. These exercises help to build strength and muscle mass, and they also help to improve your overall fitness level. Some of the most effective upper body exercises include:

Image of man doing a push ups

Bodyweight:

  • Push-ups
  • Pull-ups
  • Dips

Combination using upper and lower body muscle groups:

  • Lunges with arms added
  • Squats with arms added

Requires weights:

  • Bench presses
  • Overhead presses
  • Barbell rows

These upper body exercises can be done with a variety of equipment, including medicine balls, dumbbells, barbells, kettlebells, and water bottles. They can also be done at home or at the gym.

Various modifications can made to a push up like changing the height based on ability, goals, and available equipment. Need help deciding what is right for you. We can help you. Contact us for more information.

Various modifications can made to the pull-up like assisted pull-ups based on ability, goals, and equipment. Need help deciding what  pull-up is right for you. We can help you. Contact us for more information.

Dips can be performed from various heights as well based on ability, goals, and equipment. Need help deciding what is right for you. We can help you. Contact us for more information.

Handled Versus Non-handled Medicine Ball

Medicine balls come in two varieties with handles and without handles. So, what are the differences between them?  The key primary differences between a medicine ball and a handled medicine ball are the grip, easy of performing certain upper body exercises, and safety.

Grip: A handled medicine ball has handles, which makes it easier to grip and control, especially when performing exercises that require a lot of force, such as throws and slams. A regular medicine ball does not have handles, so you need to use your hands to grip it. This can be difficult if your hands are sweaty or if you are using a heavy weight. 

Exercises: Handleless medicine balls are typically used for exercises that involve lifting and throwing the ball, such as overhead presses, chest passes, and slams. While handled medicine balls can be used for these exercises as well, but they are also well-suited for exercises that involve rotational movement, such as Russian twists and wood chops.

Safety: Handleless medicine balls can be dangerous if they are not used properly. When you throw a medicine ball, it can easily bounce back and hit you. Therefore it is important to always use a spotter when using a medicine ball. Handled medicine balls are less likely to bounce back, so they are considered to be safer.

Which Medicine Ball Type to Choose?

Ultimately, the best type of medicine ball for you will depend on your individual needs and preferences. If you are looking for a ball that is easy to grip and control, and that is well-suited for exercises that involve rotational movement, then a handled medicine ball is a good option. If you are on a budget, or if you only plan on using the ball for exercises that involve lifting and throwing, then a regular medicine ball may be a better choice.

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Medicine Ball
Handled Medicine Ball

Steps to get started:

  • If you are new to these upper body exercises, it is best to reach out to a certified personal trainer to ensure that you are doing them correct to minimize your risk of injury.
  • Start with a lower number of repetitions and gradually increase the number as you get stronger.
  • If you find an upper body exercise to be too difficult, you can modify it by using a lower-intensity version or by using a tool such as a resistance band or a weight machine.
  • Listen to your body and take breaks when you need them. If you have pain do not continue until you reach out to a trained professional to guide you.
  • Drink plenty of water before, during, and after the workout. The amount of water depends on each person.
  • Cool down after the workout with some light stretching or walking.

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