Top Kettlebell and Body Weight Exercises for Greater Upper Body Muscle

When you boost the muscles in your upper body, you naturally increase your upper body strength. That’s crucial because your upper body allows you to perform numerous day-to-day activities. Lifting heavy objects, pushing and pulling furniture, and reaching for items high up on the cupboard are all dependent on your upper body. Having a strong upper body boosts your mobility, range of motion, and flexibility.

 

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A strong upper body is important in a lot of sports such as swimming, baseball, football, and even in running and biking. It helps prevent avoidable injuries, and plays a part in burning calories at a faster clip.

And you don’t even need a lot of gym equipment to enhance your upper body strength. With your body weight and a kettlebell, you can perform a variety of exercises that will truly enhance your upper body strength.

Body Weight Exercises

You don’t absolutely need a heavy weight to lift to boost your upper body strength. Just your body weight will do in a pinch. And for that, you will need to learn to do pushups properly. And to really enhance your upper body, you may want to do some special variations.

For example, you can do feet-elevated pushups. Place your feet on a pile of books or on a bench while your hands are on the floor when you do your pushups. This shifts your center of gravity to your upper body. You just use a higher surface for your feet of you want to make it more challenging.

Pull-ups are another great way to use your body weight to boost your upper body strength. It helps you develop a strong grip and it develops your back muscles too. To activate your core, you can do the L-version of the sit-ups. Here, when you grab the pull-up bar, you lift your legs to form an L with your torso. You then maintain this position and squeeze your shoulder blades while you pull yourself up.

Kettlebell Exercises

These exercises can really give you bigger upper body muscles. Just don’t do them on consecutive days to give your muscles time to recover. You can watch the videos on YouTube to do these exercises, but you shouldn’t have any problems. They’re pretty basic.112

Start with one or two of these, and then you can add more as you progress in your upper body strength. As you grow stronger, you can also choose to increase the reps or get a heavier kettlebell. Just make sure that you don’t feel any pain when you perform any of the exercises here.

  • Kettlebell pull backs. 1 to 3 sets, 10 reps each. Do both sides.
  • Kettlebell floor press. 1 to 3 sets, 10 reps each.
  • Kettlebell shoulder press. 1 to 3 sets, 10 reps each
  • Kettle rows. 1 to 3 sets, 10 reps each. Do each side.
  • Alternate Kettlebell Floor Press. 1 to 3 sets, 10 reps each. Do each side.

Make sure to familiarize yourself with basic kettlebell safety rules, and you’ll be fine. And of course, you need to warm up properly, and afterwards you need to stretch your whole body to wind down. If you’re still worried, you can consult a professional trainer to give you pointers, but this isn’t usually necessary. Just watch the videos and do the exercises, and eventually you’ll get the upper body strength you want.