Upper Body Exercises

[zeno]

I have a lean build and have ran for most of my life without much experience training my upper body in a way that I find enjoyable. I enjoy running and sports that involve movement but I've yet to find a sport or exercise that helps me build my upper body that I can appreciate. I enjoy running and jogging because it is relaxing and meditative, yet it is easy to push oneself for my type of build and exercise history.

What exercises or sports would you recommend to build up my upper body that are low-impact and don't involve cumbersome equipment?

I was thinking about creating or following a fitness program such as MovNat. I enjoy the idea of being outside running around and carrying logs or the like.

The first exercise that comes to mind is push-ups but I've never been able to find this or similar exercises enjoyable or meditative--especially if I'm doing them inside.

[zeno]

Here is a sample of MovNat:

http://www.youtube.com/watch?v=csWBf260ins&feature=player_embedded#

I feel like just using this simple video as inspiration is enough to begin.

I'm curious of what recommendations Sully, KD, and Skinny Devil have to offer as you seem to exercise regularly.

[Isthmus]

Hey that's a cool video.

I have a pretty decent upper body build all from 'natural' movements. I do pull ups, press ups, incline pressups, handstand pressups, leg raises while hanging from a tree (for abs), jumping squats and squats. Many of these such as pull ups and press ups I do with a backpack on full of weight to make it harder (added on after training for some time once the exercises became easy without weight).

Also to keep in mind, in my experience if you're trying to build muscle you need to eat a lot, lots and lots! Both sufficient protein and calories. Also for putting on weight eating every 2-3 hours has helped for me, though of course you might argue it's not very palaeo and it does keep your digestion pretty busy. Regardless it has been very helpful for gaining weight.

Also I find you don't need to work out that often if you really push the exercises each time you do them, once to twice a week.

Peace,
Isthmus

[Isthmus]

Double posted by accident

[HIT_it_RAW]

chins, dips, push-ups, pull ups, hand stand push-ups. Lifts; basically deadlifts using whatever heavy stuff you can find.

[aLptHW4k4y]

Swimming would be a very 'natural' way to exercise the upper body, very meditative and enjoyable especially in a calm mountain lake.

But if you want to further build muscles you'll have to invest some effort, and do some higher intensity exercise (what HIT_it_RAW suggested)

[Darwinian Fitness]

Swimming is great for the upper body - completely natural movement.

We have an ancestral history that goes back to the trees., so brachiation is a great upper body exercise, especially for grip strength:

Monkey bars
Rope-Climbing
Tree-Climbing

Also, take a look at how male gymnasts train. They have impressive upper-bodies by training all naturally - they train like they are monkeys balancing and swinging in the trees.

[Muhammad.Sunshine]

Hello Zeno,

Two effective upper body exercises are dips and chins, as pushing and pulling exercises they will engage most of your upper body muscles. Dips and chins can be heavy and thus build considerable mass and strength. I find dips to be particularly relaxing, productive, and enjoyable.

Regarding the pushup, it tends to increase the blood pressure in the head when you lean down, this may be why it is difficult to relax during the exercise.

[zeno]

Two effective upper body exercises are dips and chins.

Do you mean chin-ups, or pull-ups when you use the term chins?

[Muhammad.Sunshine]

I meant pull-ups . Chin-ups are great as well, I find them easier to do.

For both variations I've recently lowered my reps and focused on form. The results have been fantastic, strength and endurance have improved rapidly.

[KD]

The first exercise that comes to mind is push-ups but I've never been able to find this or similar exercises enjoyable or meditative--especially if I'm doing them inside.

Here-in lies the rub. Working out is neither of these things unless you have some steady progress with it, and thus a real motivation. Motivation will then drive the 'zone' type meditative feeling and so forth. 

Kinda like that smile until you feel happy, type of thing.


Most of the basic exercises have been covered, but generally weights are better IMO, as is going somewhere like its a job/office/duty etc...

Whether this means an outside at a jungle gym, or some meat-head gym, to stay on task and focused, is a personal thing but a pretty necessary part. Sitting around your house watching an Intensity video or trying to make a commitment to do push-ups, or waiting for a nice day to climb trees isn't exactly going to get you to what I mentioned in the first point, which is why a lot of the 'all natural'  workouts are probably a passing fad for all but the most committed folks.

---

I like weights, and machines. I do some BW stuff still tho. I'm up to 10 consecutive one-arm pullups with my little doggie hanging out in a backpack. I find working out both satisfying and fun, much more so than when I started.

[spitfiredd1]

I do alot of gymnastics, yoga and dance.  Most of the "exercises" that are involved on the upperbody are body weight exercises.   Some of the upper level yoga poses like arm balances and hand stands are not only fun but they build a TON of strength and power. 

I tend to enjoy functional exercises that I can incorporate into dance moves since I can get pretty creative and that serves as a creative outlet for me.

[spitfiredd1]

On a separate note how do you get certified with MovNat or even learn the exercises? 

[harvey12]

I think swimming can really help you in increasing your upper body.
This exercise focus on only upper body.

[Martin]

Well,I like the all exercises for keep fitness of the body.Different people like the
different exercises for fitness of the upper body.Swimming and bench press exercises
are the best for upper body fitness....

[Foods4Health]

Well,I like the all exercises for keep fitness of the body.Different people like the
different exercises for fitness of the upper body.Swimming and bench press exercises
are the best for upper body fitness....

Agreed on the bench press exercises. If you want to build your upper body, should stick with upper body compound lifts, such as bench press, military press, rowing movements, etc. These are great since just doing a couple of exercises, you are able to hit numerous muscle groups, so won't have to do a bunch of smaller, more isolated movements which can be more time consuming and even draining. Hope that helps and gives you something to consider .

[HIT_it_RAW]

Agreed on the bench press exercises. If you want to build your upper body, should stick with upper body compound lifts, such as bench press, military press, rowing movements, etc. These are great since just doing a couple of exercises, you are able to hit numerous muscle groups, so won't have to do a bunch of smaller, more isolated movements which can be more time consuming and even draining. Hope that helps and gives you something to consider .

Press, row, bench press all agreed off course! Just dont forget Deadlifts, Chins and dips. Don't focus on bench pressing to much unless you're in some kind of powerlifting competition. Regular presses are far superior.

[Foods4Health]

Press, row, bench press all agreed off course! Just dont forget Deadlifts, Chins and dips. Don't focus on bench pressing to much unless you're in some kind of powerlifting competition. Regular presses are far superior.

Ah chins and deadlifts, two of my favorites!

[Benedict]

The first work out that comes to thoughts is push-ups but I have never been able to discover this or identical workouts pleasant or meditation especially if I am doing them within....

[gL0v3zz]

Here is a sample of MovNat:

http://www.youtube.com/watch?v=csWBf260ins&feature=player_embedded#

I feel like just using this simple video as inspiration is enough to begin.

I'm curious of what recommendations Sully, KD, and Skinny Devil have to offer as you seem to exercise regularly.

This is awesome! I really really want to train like this. After watching that video, I feel like slapping myself for wasting all of those hours in the gym...

[Pammie]

Swimming would be a very 'natural' way to exercise the upper body, very meditative and enjoyable especially in a calm mountain lake.

But if you want to further build muscles you'll have to invest some effort, and do some higher intensity exercise (what HIT_it_RAW suggested)

I agree with swimming.  So much to do there that it will not get old or boring.