5 basic strength exercises for the upper body

In strength training you must also include basic strength exercises for top train and trunk. It is a mistake not to work the large muscles of the trunk because they are also necessary to achieve maximum efficiency as a runner. In this article we are going to present 5 basic strength exercises for upper body and trunk his recommended for runners; it is about the Push-ups, rowing, el shoulder press, bicep curls and triceps dip.

The trainer and physical trainer Marcos Greus (INEF graduate specialized in high performance) explains in the following article and also through a video how to correctly perform these five basic strength exercises for the upper body. “They are five basic exercises but with which you can work all the large muscles of the upper part of the body or what is also called the upper body”says Greus.

Basic strength exercises for pectoral, dorsal, shoulders and arms

Too often we coaches come across runners who do not give the importance it really has to upper body strength work. To improve as a runner it is essential work strength evenly. It is a mistake to think that to progress in running It is enough to do strength work for the legs. The main objective of strength sessions is to gain power and endurance to perform better and avoid injuries.

El strength training It is important for the entire population, but it is fundamental and indispensable for people who run regularly.

Strength work on the lower body (legs) should be a priority, but it cannot be isolated; you also have to work core (abs, lower back muscles and hip muscles) and of course also the upper body in a suitable way to avoid muscle imbalances.

When starting to run, it is common to have doubts about which basic strength exercises are the most appropriate. In other articles on this blog there is information about the main strength exercises for legs and also about basic exercises to work the core, so now we are going to see what are the basic strength exercises for the upper body, that is, for the pectoral, dorsal, shoulders and arms.

There are many valid exercises to gain strength in the upper body, but I consider it appropriate to recommend those that encompass extensive work of the large muscle groups of the upper part of the trunk; namely:

• Pushups to work the pectoral.
• Remo to work the dorsal.
• Shoulder press to work the deltoid.
• curl de biceps.
• Funds to work the Triceps.

These 5 basic strength exercises for the upper body guarantee complete work and are optimal for people who are starting out running or who have been running for some time and have not yet incorporated strength work into their training.

Any of these exercises can be done at home and we will only need some elastic bands or weights (weights can also be used, but it is advisable not to abuse weights that prevent the exercises from being performed correctly).

Basic strength exercises for the upper body: 1. Push-ups

To work the pectoralis major and minor area, I recommend using push-ups. This is a basic self-loading exercise in which your own weight is used.

Aspects to take into account for correct performance of the push-up:

• Starting position: lying face down with the trunk simulating an iron from head to toe, placing the hands with a separation similar to that of the shoulders and below them.
• Contract glutes and abdominal girdle before starting the descent.
• Feet together or with a minimum separation to keep the glutes tense.
• In the lowering phase (eccentric) the elbows bent backwards.
• The chest should not come to rest or touch the floor.
• Push phase to the starting position with full extension of arms and shoulder.
• El timing Each push-up should be 3 seconds: 1 second to go down, 1 second to hold at the end of the descent and 1 second to go up.

Benefits of push-ups:

• It is an exercise that activates and works different muscles at the same time, with special strengthening of the chest and arms (biceps and triceps); The deltoids, abdominals, quadriceps and glutes are also activated.
• Increased upper body strength and power.
• It strengthens the spine and the trunk in general, which promotes an improvement in body posture.
• Core reinforcement. Push-ups activate the abdominal muscles and back muscles, which in addition to influencing better back posture also reduces the risk of discomfort or pain that the running may cause.

Basic strength exercises for the upper body: 2. Rowing

The second of the basic strength exercises for the upper body is rowing. Rowing works an important part of the back: latissimus dorsi, shoulder girdle, trapeze… For this exercise we can use an elastic strength band or rubber band (it can also be done with weights).

Aspects to take into account for correct rowing:

• Initial position: we start from a hip flexion but without curving the back and without having the shoulders forward.
• The arms they work close to the body (do not push them away) and always doing the movements in a controlled manner.
• El timing This exercise should last 3 seconds: 1 second when flexing, 1 second for maintenance and 1 second for extension.

Benefits of rowing:

• Strengthening the back.
• Improved back posture, which undoubtedly helps avoid back pain and possible injuries.

Basic strength exercises for the upper body: 3. Shoulder press/military press

The third of the basic strength exercises for the upper body is the shoulder press or the military press. The shoulder press allows us work the entire deltoid area (both the long, middle and short heads of the deltoid). For this exercise we can use an elastic strength band or rubber band and it can also be done with weights; If we use weights, we must be careful to use a weight that allows us to perform the exercise correctly without imbalances and without the need to bend or tilt the back. Using inappropriate weights that are excessive can be dangerous in most exercises, but especially in the shoulder press because it will force us to make sudden movements that can be dangerous.

Aspects to take into account for correct performance of the shoulder press/military press:

• Starting position: with perfectly straight back We will place our hands at shoulder height, ensuring that the hands are placed with the palms facing forward on the sides of the body.
• The lifting must be carried out in such a way that the hands stay vertical on the shoulders.
• Always use appropriate resistance (if using elastic bands) or weights (if using dumbbells) and do not work by forcing this musculature.
• Doing good use of breathing: Inhale when lifting and exhale when descending.
• El timing This exercise should last 3 seconds: 1 second when raising the arms, 1 second for maintenance and 1 second for descent.

Benefits of the shoulder press:

• Strengthening the shoulders, very important muscles for the arm stability.
• Increased muscle strength and bone density.
• Improvement of body coordination and arm stability for day-to-day actions.

Basic strength exercises for the upper body: 4. Biceps curl

The fourth of the basic strength exercises for the upper body is the biceps curl. There are many exercises that will allow us to work the biceps but we are going to use the simplest and most classic which is the biceps curl.

To improve as a runner it is necessary to strengthen the legs but it is also important to work on the strength of the arms, because the arms are decisive for running more efficiently. With strong arms (we are not thinking about biceps hypertrophy, but rather having toned arms) you can improve your running posture and obtain greater balance to improve speed and endurance.

Aspects to take into account for correctly performing the biceps curl:

• Starting position: standing, with a small semi-flexion in the legs, elbows stuck to the sides and completely straight back.
• It can be done with elastic bands or with two dumbbells (I do not recommend the use of a bar for those who are starting to do this exercise). In both cases you can perform the exercise by raising your arms at the same time or alternately.
• It is advisable to start with your palms parallel to your body and make a small twist during the lift while contracting your biceps.
• Doing good use of breathing: Inhale when lowering and exhale when lifting.
• Search not swing during the exercise.
• El timing This exercise should last 3 seconds: 1 second when lifting, 1 second for maintenance and 1 second for descent.

Benefits of bicep curls:

• Increased strength and therefore the ability to perform daily tasks that involve lifting and pulling.
• Increased balance and stability when running, since it also involves work on the stabilizing muscles of the core and legs.

Basic strength exercises for the upper body: 5. Triceps dips

The fifth of the basic strength exercises for the upper body is triceps dips, which, like push-ups, is a self-loading exercise (with the weight of the body). This exercise is highly effective and provides many benefits, but it is perhaps the most demanding of the five basic strength exercises for the upper body. It is very important to do it correctly and as a first step it is necessary to do a good warm-up, especially of the shoulders.

Aspects to take into account for correctly performing the biceps curl:

• Starting position: use a bench, a chair or a fitball to support your hands, with a separation approximately the width of your shoulders (avoid a separation of your hands that is too narrow or too wide).
• From the initial position, with your arms fully extended, you must lower your body in a controlled manner until the upper part of your arm is parallel to the ground; From there it is pushed to the initial position.
• Doing good use of breathing: Inhale when lowering and exhale when lifting.
• Avoid rocking during the exercise.
• Avoid going too low.
• El timing This exercise should last 3 seconds: 1 second when lifting, 1 second for maintenance and 1 second for descent.

Benefits of triceps dips:

• Increased strength and joint mobility of the arms.
• Increased balance and stability when running.
• Improvement of shoulder mobility since it also provides effective work for the deltoid and even the pectoral muscles.

How to perform these basic strength exercises for the upper body?

Now you know how to perform the 5 basic strength exercises for the upper body, but how often?

For people starting out with strength work, my recommendation would be to do 1 sets of 3 repetitions once a week. In the case of runners who have already done strength work, my recommendation would be to perform these exercises doing 15/2 sets of 3 repetitions twice a week.

Text to 42K of :

Marcos Greus

Trainer and physical trainer.

Bachelor of Science in Physical Activity and Sports specializing in endurance sports. National triathlon, cycling and swimming coach, as well as long distance specialist coach.
Link to the Marcos Greus website

Other entries by Marcos Greus

• Tips for preparing for a 10k
• Core training for runners
• 3 basic strength exercises for legs