PT Tips — Upper Body Workout

Upper Body Workouts - PT tipsUpper Body Workouts - PT tips

Maintaining physical fitness is a constant for Army Soldiers. A proper exercise program not only increases Soldier and unit readiness, but can also enhance quality of life, improve productivity, and bring about positive physical and mental change. Soldiers working to sustain a healthy exercise regimen may enjoy incorporating these upper body exercises into their next workout.

Upper Body Push-ups

HAND-RELEASE PUSH-UPS: As many as possible in 3 minutes

  • Start on the floor with your hands slightly wider than shoulder-width apart. Keep your legs fully extended and feet together. Keep abdominals and lower body tight. Elbows should be at a 45-degree angle. 
  • Release your hands and feet briefly from contact with the ground.
  • Immediately return your hands and feet to the ground and forcefully push up.
  • Return to starting position.

Upper Body Pull-ups

PULL-UPS: As many as possible

  • Grab the bar with a shoulder-width overhand grip.
  • Make sure your arms are completely straight and your feet are off the ground. 
  • Pull yourself up until your chin clears the bar and your chest is near the bar. 
  • Be sure to actively contract your back by pulling through your elbows (not wrists) while keeping your eyes forward. 
  • Lower your body until your shoulders and arms are fully extended to return to starting position.

Upper Body Plank

REVERSE PLANK: Hold for 1 minute

  • Sit on the floor with your legs extended in front of you. 
  • Place your palms on the floor slightly behind and outside your hips. 
  • Press into your palms and lift your hips and torso toward the ceiling.
  • Squeeze your butt and thighs as you hold the position.

Upper Body Chair

CHAIR DIPS: As many as possible in 2 minutes

  • Hold onto the edge of your chair and slide your butt off the seat. 
  • Holding yourself up with arms straight, lower your body, bending your arms until your elbows are at a 90-degree angle.
  • Hold for 2 seconds. 
  • Push up until your arms are straight. 
  • Hold for 2 seconds. 
  • Return to starting position.

Upper Body Throw

STANDING POWER THROW: 2-3 tosses in 3 minutes

  • Grasp a 10-pound medicine ball with both hands at hip level.
  • Prepare to throw by bending at the knees and lowering the medicine ball almost to the ground.
  • When ready to throw, bend at the knees, lean slightly forward at the hips while lowering the medicine ball almost to the ground. As you begin to stand, toss the medicine ball from an underhanded position over your head.
  • Both feet should remain in contact with the ground throughout the entire movement.


PT Tips — LOWER Body Workout

By Staff Writer Ruth Ann Replogle

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