Upper body strength
Discussion
Hi
I wish to increase my upper body strength and so am looking for some simple exercises,
Some back ground
physically fit and walk for 1-2hrs per day
5'10' 12 stone
53 years old
Desk bound most of my life only exercise has been walking for the last 30yrs or so.
I recently broke my left arm in a fall 3 weeks ago and will have it in a sling for the next 3 weeks. I have suffered form a frozen left shoulder for thye last 18 months so movement has been limited.
Rightly or wrongly I belive that if my arm had been stronger I may not have broken it.
I'm not feeble but notice I'm tired after after an hours digging in the garden or any exertion involving arms etc.
I would like to a bit more powerfull but not interested in a "Jonny Bravo body"
What do you suggest?
I wish to increase my upper body strength and so am looking for some simple exercises,
Some back ground
physically fit and walk for 1-2hrs per day
5'10' 12 stone
53 years old
Desk bound most of my life only exercise has been walking for the last 30yrs or so.
I recently broke my left arm in a fall 3 weeks ago and will have it in a sling for the next 3 weeks. I have suffered form a frozen left shoulder for thye last 18 months so movement has been limited.
Rightly or wrongly I belive that if my arm had been stronger I may not have broken it.
I'm not feeble but notice I'm tired after after an hours digging in the garden or any exertion involving arms etc.
I would like to a bit more powerfull but not interested in a "Jonny Bravo body"
What do you suggest?
Arbathnot said:
Hi
I wish to increase my upper body strength and so am looking for some simple exercises,
Some back ground
physically fit and walk for 1-2hrs per day
5'10' 12 stone
53 years old
Desk bound most of my life only exercise has been walking for the last 30yrs or so.
I recently broke my left arm in a fall 3 weeks ago and will have it in a sling for the next 3 weeks. I have suffered form a frozen left shoulder for thye last 18 months so movement has been limited.
Rightly or wrongly I belive that if my arm had been stronger I may not have broken it.
I'm not feeble but notice I'm tired after after an hours digging in the garden or any exertion involving arms etc.
I would like to a bit more powerfull but not interested in a "Jonny Bravo body"
What do you suggest?
Gym, or at home? It's going to be tough doing some upper body exercises without using your arms (frozen shoulder and broken arm). I trust you are waiting until you are fully healed up?I wish to increase my upper body strength and so am looking for some simple exercises,
Some back ground
physically fit and walk for 1-2hrs per day
5'10' 12 stone
53 years old
Desk bound most of my life only exercise has been walking for the last 30yrs or so.
I recently broke my left arm in a fall 3 weeks ago and will have it in a sling for the next 3 weeks. I have suffered form a frozen left shoulder for thye last 18 months so movement has been limited.
Rightly or wrongly I belive that if my arm had been stronger I may not have broken it.
I'm not feeble but notice I'm tired after after an hours digging in the garden or any exertion involving arms etc.
I would like to a bit more powerfull but not interested in a "Jonny Bravo body"
What do you suggest?
At the moment you're going to have to depend on doing some core work. I'd suggest doing paused leg lifts, sit-ups (many variations) and some reverse sit-ups using an exercise ball or specific piece of equipment.
At least it will get you in the frame of mind so when you're healed up you can start with some things like planks, press-ups, pull-ups (if you can manage them), some light overhead lifts, deadlifts and the like.
Just be really careful mate and don't jump in too quick.
muon said:
Gym, or at home? It's going to be tough doing some upper body exercises without using your arms (frozen shoulder and broken arm). I trust you are waiting until you are fully healed up?
At the moment you're going to have to depend on doing some core work. I'd suggest doing paused leg lifts, sit-ups (many variations) and some reverse sit-ups using an exercise ball or specific piece of equipment.
At least it will get you in the frame of mind so when you're healed up you can start with some things like planks, press-ups, pull-ups (if you can manage them), some light overhead lifts, deadlifts and the like.
Just be really careful mate and don't jump in too quick.
Thanks. I won't be doing anything till the broken arm is healed (it's not in plaster just a sling so trying to keep it as immobile as possible)At the moment you're going to have to depend on doing some core work. I'd suggest doing paused leg lifts, sit-ups (many variations) and some reverse sit-ups using an exercise ball or specific piece of equipment.
At least it will get you in the frame of mind so when you're healed up you can start with some things like planks, press-ups, pull-ups (if you can manage them), some light overhead lifts, deadlifts and the like.
Just be really careful mate and don't jump in too quick.
I will be doing this at home. I would like to some swimming but untill I Have some decent left arm movement this will be tricky
Recovering from injury and/or having other issues that will affect your personal ability for exercise will require a personal touch, rather than forum advice I would suggest.
You may need professional assessment such as flexibility, mobility and strength assessments. Physio advice may be your first step. Don't bother with a GP as they know Jack about this sort of thing.
Alternatively, I PT in Rugby twice a week and have all manner of clients with different requirements - prolapsed disc recoveree, someone with Piriformis Syndrome, a long-term whiplash sufferer etc.
Whereabouts are you?
You may need professional assessment such as flexibility, mobility and strength assessments. Physio advice may be your first step. Don't bother with a GP as they know Jack about this sort of thing.
Alternatively, I PT in Rugby twice a week and have all manner of clients with different requirements - prolapsed disc recoveree, someone with Piriformis Syndrome, a long-term whiplash sufferer etc.
Whereabouts are you?
mattikake said:
Recovering from injury and/or having other issues that will affect your personal ability for exercise will require a personal touch, rather than forum advice I would suggest.
You may need professional assessment such as flexibility, mobility and strength assessments. Physio advice may be your first step. Don't bother with a GP as they know Jack about this sort of thing.
Alternatively, I PT in Rugby twice a week and have all manner of clients with different requirements - prolapsed disc recoveree, someone with Piriformis Syndrome, a long-term whiplash sufferer etc.
Whereabouts are you?
Thanks. Kenilworth, so not far from RugbyYou may need professional assessment such as flexibility, mobility and strength assessments. Physio advice may be your first step. Don't bother with a GP as they know Jack about this sort of thing.
Alternatively, I PT in Rugby twice a week and have all manner of clients with different requirements - prolapsed disc recoveree, someone with Piriformis Syndrome, a long-term whiplash sufferer etc.
Whereabouts are you?
http://www.hundredpushups.com
You would benefit from having a stronger core than you would from having simply upper body strength.
Keep it simple, that way you'll keep doing it. You're probably going to be inundated with a list of replies involving some fantastic sounding workouts. But, do the 100 push ups thing. It's free, easy to stick to and you can do it on your bedroom floor.
You would benefit from having a stronger core than you would from having simply upper body strength.
Keep it simple, that way you'll keep doing it. You're probably going to be inundated with a list of replies involving some fantastic sounding workouts. But, do the 100 push ups thing. It's free, easy to stick to and you can do it on your bedroom floor.
SHutchinson said:
http://www.hundredpushups.com
You would benefit from having a stronger core than you would from having simply upper body strength.
Keep it simple, that way you'll keep doing it. You're probably going to be inundated with a list of replies involving some fantastic sounding workouts. But, do the 100 push ups thing. It's free, easy to stick to and you can do it on your bedroom floor.
Thanks, interesting site. That's the sort of thing I had in mind.You would benefit from having a stronger core than you would from having simply upper body strength.
Keep it simple, that way you'll keep doing it. You're probably going to be inundated with a list of replies involving some fantastic sounding workouts. But, do the 100 push ups thing. It's free, easy to stick to and you can do it on your bedroom floor.
Lots of variation in press-ups too… press-up flies, hindu press-ups, diamond press-ups, narrow press-ups, crucifix press-ups. All targeting similar areas but putting more emphasis on different muscles. Narrow press-ups with elbows facing south will work your triceps hard with crucifix putting more emphasis on your pecs and front delts (shoulders). The hindu press-up is great for building strong shoulders and core – it’s a very good movement.
Another good exercise whilst I think of it is doing Turkish get-ups. The weight doesn’t have to be heavy… lay on your back, right arm straight in the air holding a weight (start off light with a tin of something) and get up off the ground, maintaining a straight arm overhead until you are fully standing and lay back down again. Repeat this for X times per side. It’s a great all over workout.
Googling prison workouts or words to that effect should throw up some decent results and example videos/pictures. There is a popular book that is the prison workout bible but I forget the name of it.
Another good exercise whilst I think of it is doing Turkish get-ups. The weight doesn’t have to be heavy… lay on your back, right arm straight in the air holding a weight (start off light with a tin of something) and get up off the ground, maintaining a straight arm overhead until you are fully standing and lay back down again. Repeat this for X times per side. It’s a great all over workout.
Googling prison workouts or words to that effect should throw up some decent results and example videos/pictures. There is a popular book that is the prison workout bible but I forget the name of it.
HonestIago said:
Doing a load of pressups without any pullups/chins/rear delt work is a recipe for poor posture and shoulder problems IMO.
And you'll look really silly too, like those morons who bench press 5 days a week and do feck all else and have their shoulders about 6" too far forward!HonestIago said:
Doing a load of pressups without any pullups/chins/rear delt work is a recipe for poor posture and shoulder problems IMO.
I agree with this, it will most likely aggravate the problem.Also strength and stamina are different disciplines. I'm very explosive in my strength but have poor levels of stamina. I'm not suggesting you can't have both but you need to decide what you really want.
If you want to build some arm strength then a combination of exercises is the only way forward. Personally I'd advocate working other muscles as the supporting muscles like shoulders, back etc are just as important.
Also I think most would be tired if they spent hours digging!
Are you getting treatment for frozen shoulder? Have you been tested for diabetes?
Starting training after injury or other issues means you should consider a posture assessment and fitness test as well.
Posture assessment can take 5 minutes to check (for someone good at their job), via a squat test and plumbline. If you have muscular or bone imbalances it'll show up immediately and that should govern your training plan. Wait about building strength when all your muscles are pulling in the right direction. These could easily be contributors to a frozen shoulder and a break (particularly if you're picking up on vibes that you think this happened as a result of weakness, your body communicates with your mind unconsciously and better than you think - if it was weakness, it's more likely an imbalance was the trigger.)
Fitness testing is also worthwhile. Usually takes about an hour and depending on the test criteria, can also be pretty taxing and thorough. Someone armed with a database of global stats, provided by ACSM, like er, me
can also tell you if some muscles are imbalanced compared to your average human of your sex and your age. Again, correcting these is your true starting point.
Most people, particularly if not a regular gym-user of 2 years or more, will have somesort of imbalance.
Patience first. It's a virtue and all that.
Starting training after injury or other issues means you should consider a posture assessment and fitness test as well.
Posture assessment can take 5 minutes to check (for someone good at their job), via a squat test and plumbline. If you have muscular or bone imbalances it'll show up immediately and that should govern your training plan. Wait about building strength when all your muscles are pulling in the right direction. These could easily be contributors to a frozen shoulder and a break (particularly if you're picking up on vibes that you think this happened as a result of weakness, your body communicates with your mind unconsciously and better than you think - if it was weakness, it's more likely an imbalance was the trigger.)
Fitness testing is also worthwhile. Usually takes about an hour and depending on the test criteria, can also be pretty taxing and thorough. Someone armed with a database of global stats, provided by ACSM, like er, me
can also tell you if some muscles are imbalanced compared to your average human of your sex and your age. Again, correcting these is your true starting point. Most people, particularly if not a regular gym-user of 2 years or more, will have somesort of imbalance.
Patience first. It's a virtue and all that.
mattikake said:
Are you getting treatment for frozen shoulder? Have you been tested for diabetes?
Starting training after injury or other issues means you should consider a posture assessment and fitness test as well.
Posture assessment can take 5 minutes to check (for someone good at their job), via a squat test and plumbline. If you have muscular or bone imbalances it'll show up immediately and that should govern your training plan. Wait about building strength when all your muscles are pulling in the right direction. These could easily be contributors to a frozen shoulder and a break (particularly if you're picking up on vibes that you think this happened as a result of weakness, your body communicates with your mind unconsciously and better than you think - if it was weakness, it's more likely an imbalance was the trigger.)
Fitness testing is also worthwhile. Usually takes about an hour and depending on the test criteria, can also be pretty taxing and thorough. Someone armed with a database of global stats, provided by ACSM, like er, me can also tell you if some muscles are imbalanced compared to your average human of your sex and your age. Again, correcting these is your true starting point.
Most people, particularly if not a regular gym-user of 2 years or more, will have somesort of imbalance.
Patience first. It's a virtue and all that.
Hi Thanks.Starting training after injury or other issues means you should consider a posture assessment and fitness test as well.
Posture assessment can take 5 minutes to check (for someone good at their job), via a squat test and plumbline. If you have muscular or bone imbalances it'll show up immediately and that should govern your training plan. Wait about building strength when all your muscles are pulling in the right direction. These could easily be contributors to a frozen shoulder and a break (particularly if you're picking up on vibes that you think this happened as a result of weakness, your body communicates with your mind unconsciously and better than you think - if it was weakness, it's more likely an imbalance was the trigger.)
Fitness testing is also worthwhile. Usually takes about an hour and depending on the test criteria, can also be pretty taxing and thorough. Someone armed with a database of global stats, provided by ACSM, like er, me
can also tell you if some muscles are imbalanced compared to your average human of your sex and your age. Again, correcting these is your true starting point. Most people, particularly if not a regular gym-user of 2 years or more, will have somesort of imbalance.
Patience first. It's a virtue and all that.
I'm an Insulin dependant diabetic, well managed for the last 30yrs or so. I have decided to "man out" the frozen shoulder thing, about 20 months into it now so should soon reach the thawing stage.
I was hoping to able to this without professional help, just some sensible home exercises and a more active lifestyle. I'm no longer flying a desk, I've opted for a simpler low stress lifestyle "time rich cash poor" instead of the other way round.
What's the typical cost of an assessment?
Edited by Arbathnot on Thursday 14th February 07:47
Usually the cost of a single PT session (£35 for me, but that also factors in fuel prices, which are currently extortionate). Prices vary around that mark... if you can find a PT that can do them, otherwise you're looking at physios which are more expensive by the hour...
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Never cut corners when it comes to your health.
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