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5 Best Upper Body Exercises for Young Athletes
By Ruby khanna Modified 05 Sep 2022 Follow Us Comment Share Upper body exercises are essential for overall strength. (Photo via Pexels/Andrea Piacquadio) While most young athletes primarily focus on their lower body strength, upper body exercises are equally beneficial. Indeed, lower body strength is crucial – after all, the calves, hamstrings, quads, and glutes are major muscles used in most sports. However, building upper body strength can make you even stronger and physically capable. The muscles in the upper body play an important role in generating power to get you into motion, helping you resist anything that comes during athletic performances. Studies suggest that three sessions of upper body training a week are sufficient to keep the muscles, tendons, ligaments, and bones functioning healthily and develop competence while making you a more capable and powerful athlete. Upper Body Exercises for Young Athletes
Check out these five amazing upper body exercises that are a must for every young athlete: 1 Pull-up
One of the best upper body exercises, pull-ups target some of the major muscles, including the pecs, delts, lats, triceps, and biceps while also engaging the entire core muscles for stabilization. Here’s how to do a standard pull-up: Stand straight and tall underneath a pull-up bar, and hold the bar using an overhand grip, with your hands at shoulder-width distance. Keeping your shoulder blades back and down, pull yourself up towards the bar, with your toes pointing straight.Continue to pull yourself up till your chin reaches the bar. Slowly lower yourself back to the starting position, and repeat.Look to work up to two sets of five reps, and gradually increase the reps. View this post on Instagram Instagram Post 2 Push-up
Another amazing strength-building upper body exercise, push-ups not only target the triceps and chest but also work on the muscles in the abs, shoulders, back, and legs. Here’s how to do a standard push-up: Start the exercise by lying face down on the ground, with both feet slightly apart and hands halfway up your ribs.Squeezing your abs and butt, push your body off the floor while keeping your arms on your sides rather than elbows flaring out. This elbow position helps prevent shoulder pain.Lower yourself down to the starting position once your arms get extended, and make sure not to bend the hips.Ensure that your body is in a straight line from head to your toe.Perform at least ten reps. 3 Medicine Ball Slam
One of the best plyometric exercises for the upper body, the medicine ball slam helps boost all-around strength and power. Here’s how to do this exercise: Start the exercise by standing upright, with your feet at shoulder-width distance. and hips and knees slightly bent. Hold a medicine ball. with both hands at torso level.Engaging your core muscles and contracting the abs towards the spine, squat down slightly. In one powerful move, press through your heels to slam the ball straight down on the floor between your feet. Use as much power as you can to slam the ball.Make sure that the ball is over your head before you slam it on the floor.Squat down again to pick the ball from the ground, and quickly move into the next rep. Position yourself on the balls of your feet as you lift the ball overhead. 4 Overhead Press
Overhead presses are a challenging yet strength-building upper body exercise, so it's better to start with a lighter weight. Here’s how to do this exercise: Start the exercise by standing straight. with dumbbells in both hands positioned overhead and palms facing out.Do not arch your spine, and keep your core muscles engaged throughout the exercise.Bend your elbows, and bring the dumbbells down till they reach your ears. Press the weights back up, and make sure to use a slow and controlled movement.Perform a few reps. 5 Bent Over Row
Any kind of rowing movement uses resistance, which creates a beneficial pulling motion and helps you become more powerful. Although there are several rowing exercises, such as TRX rows and seated rows, bent-over rows are some of the best ones and offer great upper body benefits. Here’s how to do this exercise: Place a barbell in front of you on the floor. With the body straight and feet at shoulder-width distance, hinge at your hips, and pick up the bar with both hands.Maintaining this position and with your torso parallel to the floor, engage your abs, and pull the barbell towards your body till it reaches the ribs.Lower the barbell to the starting position, and perform a few reps. Takeaway
The aforementioned exercises ensure that the major muscle groups above the waist have the power, endurance, and strength you need for your best athletic performance. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी