How do I improve my upper body strength?!
Question: I have none. So if I can't do a push up, much less a chin up, how can I improve??
Answers: I have none. So if I can't do a push up, much less a chin up, how can I improve??
First and foremost you need to build a strong core. You need to do excercises that target your chest, back, and shoulders. Then work to your biceps and triceps. You can start these by using simple things in your house like a milk jug filled with water as a weight. As you get stronger add more water. If you have the cash, go buy a set of hand wieghts. Start with doing bench presses, butterflies, reverse butterflies, and military presses. Do an internet search for these to see how to perform them properly. Remember it's not how much wieght you lift as it is your form. If you have sloppy form with heavy weights you are simply wasting your time.
Best of luck to you, and don't be affraid of looking "wimpy" if you are at a gym. Once you get your body where you want it, then who cares how much weight you can lift....
OK, just read your addition.... 5'4" and 144 is not good... especially if it is predominantly fat... You need to start walking/running. Yeah, doesn't sound like fun, but trust me, cardio workouts with a healthy diet are the ONLY way to burn fat efficiently. Until you lose the chub, you will never get your push-ups and sit-ups down. So you know, sit-ups do NOT make your stomach skinny, they build muscle and until you lose the fat covering that muscle (through cardio workouts) you will never EVER see a six-pack!!!
hand weights. i could lift a teenager!
lift weights
do pushups on your knees
Trying to excersice your hands with push ups and maybe running and with a cool and fresh diet
Practice those exercises for starters. If you can't do even that, then how do you expect to get stronger? Do those until you can do about 4 sets of 10-12 for pushups and 3 sets of 8-10 for chin ups. Once you have that down, then start lifting weights.
Bicep Curls: strengthen upper-arm muscles
Sit in armless chair. Keep feet flat and even with shoulders.
Hold hand weights at sides, arms straight, palms facing toward your body.
Slowly bend one elbow, lifting weight toward chest. Be sure to rotate palm to face shoulder while lifting weight.
Hold position for 1 second. Slowly lower arm to starting position.
Repeat with other arm. Alternate until you have repeated the exercise 8 to 15 times on each side.
Rest. Then do another set of 8 to 15 alternating repetitions.