Exercises above the waist are considered upper body exercises. The main muscle groups in the upper body are the pecs, delts, traps, lats, triceps and biceps. These are the anatomical names for the chest, shoulders, back and arms. Exercises for your upper body can be performed with free weights or using body weight.
Bench Presses
Bench presses are chest exercises that are performed with a barbell. Lie on the bench with your knees bent and feet flat on the floor. Once into this position, grasp the bar with a wide grip, hoist it off the supports and hold it straight above your body. With your core tight, lower the bar down to lightly touch your chest, push it back up and repeat 10 to 12 times.
Upright Rows
Upright rows are done with a barbell and they work the trapezius and deltoids (shoulder muscles). Stand with your feet shoulder-width apart while holding the bar in front of your thighs. Your palms should be facing you and they should be approximately six to eight inches apart. In a steady motion, raise the bar in front of your body until it is at neck height. After holding for a second, slowly lower and repeat for 10 to 12 reps.
Pull-ups
Pull-ups are body weight exercises that work your back muscles. Jump up and grab a pull-up bar with an overhand, wide grip. After bending your knees and crossing your legs behind you, lift yourself up until your chest is at bar height. Slowly lower yourself down and repeat for 10 to 12 reps.
Dips
Dips work your triceps which are found on the backs of your upper arms. You can do these with two weight benches. Place the benches parallel to each other and slightly wider apart than the length of your legs. After placing your hands on one bench and heels on the other, lower yourself down by bending your elbows. Once your upper arms parallel the floor, push up and repeat for 10 to 12 reps.
Curls
Curls work your biceps and they can be done with dumbbells of a barbell. To use a barbell, stand with your feet shoulder-width apart and hold the bar in front of your thighs with an underhand, shoulder-width grip. Keeping your core tight and back straight, raise the bar up towards your chest and squeeze your biceps for a second. Slowly lower the bar and repeat for a set of 10 to 12 reps. When doing this exercise, you should avoid bouncing the bar off the front of your thighs, according to the American Council on Exercise.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
