1. Horizontal Pull

Horizontal Pulling needs to be priority No. 1 in your upper body routine. ⁠

This movement works your back and balances overworked, tight muscles in the chest and front of the shoulders. These exercises also help improve your posture and can ease pain and tension caused from working at the computer for hours on end. ⁠ ⁠

You have to have some kind of equipment to work these muscles. Here are 3 options with different equipment:⁠ ⁠

TRX High Row: Keep the elbows high and the shoulders down away from your ears. This exercise looks like your elbowing someone in the face behind you, only in slow motion.⁠ Get your TRX here. 

Single Arm DB Row: Prop yourself up with your forearm on your front thigh or rest your hand on a bench or box. Keep the arm in close to your torso as you row. ⁠ ⁠

Palm Up Band Row: Loop the band around your feet or anything sturdy. Really focus on squeezing the bottoms of the shoulder blades together and keeping the shoulders down away from your ears. This is similar to the DB row but the palms are facing up. ⁠Get your bands here.⁠

If you spend a lot of time working on the computer, if you have pain in your neck or upper back, or if your posture needs improvement, do all of these exercises twice per week, 3 sets of 12-20 repetitions.

2. Vertical Pull

Pulling movements work your back. You have to have some kind of equipment to work these muscles. Here are a few options for Vertical Pulling at home if you don’t have a pull up bar or a Lat Pull-Down machine: ⁠ ⁠

TRX Pull Ups: Do these with palms facing in or away. ⁠ Get your TRX here.

Lat Pull-Over w/a Weight: Keep your ribs pinned to the ground beneath you as each the weight overhead with straight arms. Pull the weight back overhead.

Supine Lat Pull-Over w/a Band: Loop band around somethings sturdy (like the couch leg) and just like the Lat Pull over with a weight, keep ribs pinned to the ground and arms straight as you move. ⁠Get your Thera Bands here.

Supine Lat Pull-Down w/a Band: Loop band around something sturdy and pull elbows down to hips. ⁠Get your bands here.

Banded Straight Arm Lat Pull: Anchor the band overhead and pull with straight arms. Here I’m using the TRX door anchor to attach the band overhead.⁠ Get your band anchor here. 

Banded Lat Pull Down: Anchor the band overhead and pull with bent elbows. Here I’m using the TRX door anchor to attach the band overhead.⁠

Do 1-2 of these exercises twice per week, 3 sets of 12-20 repetitions.

3. Vertical Press/Push

 DB OH Press (palm facing forward): If you have issues with shoulder mobility, do this exercise with palms facing forward and elbows out to the sides. ⁠ ⁠

DB OH Press (palms facing in): If you’re shoulders will allow it, do this exercise with elbows in front of shoulders and palms facing in. ⁠ ⁠

A variation I’m loving right now is adding a mini band around the forearms. Push into the band as you press DB’s OH and you will really feel your shoulders burning! ⁠ Get your mini-bands here. 

Band OH Press: Hold a monster band a little wider than shoulder distance apart and stand on it with 1 or both feet. Flip the band up to your collar bones so that the elbows are inside the band. You’ll get bonus core work with these! ⁠Get your monster bands here.

Modified Handstand Push up: And if you don’t have any weights or bands at home, you can still work on vertical pressing with Modified Handstand Push Ups: Elevate your feet and place your hands on the ground a little wider than shoulder distance apart. Remember to keep your hips up high so you’re working that overhead pressing motion. These are tough!

Do 1 of these exercises 1-2 times per week, 3 sets of 12-20 repetitions.

3. Horizontal Press/Push

You’re probably already doing a lot of these because you don’t need any equipment to do a push up. And push ups are a staple in strength training routines and body weight workouts. Add to that all the planks and Chatarungas you’re doing in Pilates and Yoga, and that’s a lot of horizontal pushing! If you want to mix it up and you have equipment try one of these variations: ⁠ ⁠

TRX Chest Press: The closer your feet are to the anchor, the harder this exercise is. This is a great way to modified pushups and still be on your toes. ⁠ Get your TRX here. 

DB Chest Press⁠: This exercise is great because each arm has to do its own work. If one side is stronger than the other, it can take over in push ups. But not here! ⁠

Band Press⁠: This is a great option if getting down on the floor is challenging. You can even do this sitting in a chair, which makes it great for seniors. Get your bands here.

If push ups are already part of your routine, add another variation once per week, 3 sets of 12-20 repetitions.

Related Posts:

Why Women Need to Strength Train

So You Wanna Do A REAL Push-Up

4 Things You Can Do About Shoulder Indents from Your Bra Strap

 

Alicia Cross is a Certified Personal Trainer, Accountability Coach, and Yoga Teacher with more than 18 years’ experience working with clients just like you. If you have questions, email Alicia@AliciaCrossTraining.com.

 

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