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Future and its syndication partners may earn a commission when you buy through links in our articles.<\/i><\/p>\n\n\nCredit: Getty Images \/ Qi Yang<\/p>\n<\/figcaption><\/figure>\n
Some of us may want to get toned arms like Jennifer Aniston (my personal arm inspiration celebrity), but building upper body muscles is about more than just aesthetics.<\/p>\n
I recently spoke to a physical therapist who explained to me that it’s beneficial to keep your upper body strong and functional, as it is your “primary interface with the physical world.” Your PT has suggested workouts for seniors to start recovering their upper body muscles, but what if you’re of working age and want to invest time to maintain the muscle you have?<\/p>\n
So I turned to NASM-certified personal trainer Rosie Borchert of REP Fitness for a short but effective upper body workout.<\/p>\n
“This quick and easy workout effectively targets key muscle groups and helps you get the most out of your time,” says Rosie Borchert, NASM-certified personal trainer at REP Fitness.<\/p>\n
“It’s an upper-body dumbbell circuit that works your shoulders, back, biceps, and triceps. I also added a finisher that targets your chest,” she says.<\/p>\n
How to do a 10 minute upper body workout<\/span><\/h2>\nYou will need dumbbells for this workout.<\/p>\n
Set your timer for 9 minutes and perform the first four exercises as a circuit, resting only when necessary. Borchert suggests aiming for three rounds in nine minutes, but always make sure to move with control and ensure good form. The four exercises are:<\/p>\n
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Standing shoulder press x10<\/p>\n<\/div>\n<\/li>\n
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Overhead triceps extension x 10<\/p>\n<\/div>\n<\/li>\n
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During the last minute, do as many push-ups as possible.<\/p>\n
How to do the exercises<\/span><\/h2>\n1.Standing shoulder press<\/span><\/h3>\nmanager:<\/strong> 10<\/p>\nsubject:<\/strong> deltoids, trapezius, triceps<\/p>\nmanner:<\/strong><\/p>\n\n\n\n
Stand with your feet shoulder-width apart and your knees slightly bent.<\/p>\n<\/div>\n<\/li>\n
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Hold the dumbbells at your shoulders with your palms facing forward.<\/p>\n<\/div>\n<\/li>\n
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Keep your chest straight, strengthen your core, and tighten your glutes.<\/p>\n<\/div>\n<\/li>\n
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Without arching your back, exhale and push the dumbbells up over your head.<\/p>\n<\/div>\n<\/li>\n
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Inhale and return the dumbbells to your shoulders.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n
Form tips: <\/strong>Adjust your elbow angle for best results. Rather than extending your elbows straight out to the sides as you push, raise them slightly toward the front.<\/p>\n