These 2 upper body exercises will burn more fat and you don’t need any weights! That’s good news to women who are always afraid of “getting too bulky.” The 2 bodyweight exercises are pullups and triceps dips on bars. You will get even better fat-burning results if you do these exercises as a superset (back to back with no rest)
Bodyweight exercises use natural body motions that don’t limit your natural range of motion like machine lifting does. Bodyweight exercises allow you to develop strength that allows your body to stabilize itself. Also, no two people have the same exact motions. So, adjustments are made for your unique challenges.
Women definitely hate “grandmother arms” (flabby triceps) and flabby torsos! These exercises will definitely remedy these problem fat areas.
These exercises are tough so you might have to work up to doing a full set of at least 8 repetitions. That’s okay….just get someone to “spot” you to give you a little nudge here and there. You can also spot yourself by giving a little nudge with your feet on a stool.
1. Tricep Dips on Bars
This exercise will work your arms, chest, shoulders and core. Keep your hands by your side and don’t lean forward when doing the exercise.
2. Pullups
Try to do as many pullups as you can by yourself and then get a little help to do the rest. The wide-grip pullup (hand grip wider than shoulder width apart) is great for the outer back muscles (especially lats) and arms. The close-grip pullup (hand grip less than shoulder width apart) will work your mid-back muscles more.
The pullup is not just a back muscle exercise. Pullups work your lats (and other back muscles), core, shoulders, arms, chest, biceps and improve grip strength.
Do the basic overhand grip pullup this way:
–Hang from a pullup bar with your palms facing away from your body, your arms straight and your feet crossed together with legs bent about 90 degrees. Pull yourself up until your chin passes the bar.
–A wider grip (greater than shoulder width) will work your lats more. A closer grip (shoulder width or less) will work your middle back muscles more.
–If you lack grip strength, you can use straps to help.
–Don’t jut your chin out (it strains your cervical spine).
–Don’t swing. It makes the pullup easier by using momentum. You need to pullup, not swing up.
–Don’t let your chest collapse because that puts too much stress on your shoulders.
–Don’t arch your lower back too much. You want your abdominal muscles to be engaged when you do the pullup. Keep your torso braced (as if taking a punch to the gut) during the pullup.
–When you start the pullup, drive your shoulder blades down and squeeze them together. This will engage your shoulder stabilizers more.
Be sure and download your Free Curves, Abs and Upper Body Fat Burn Manual and start shaping your body faster!
Mark Dilworth, BA, PES
Her Fitness Hut
