Body Workout: Seated Upper Body Workout

Seated Upper Body Workout

Whether you have a lower body injury or you just need to workout from a seated position, this upper body workout has it all. You'll target all the major muscles in the upper body including the chest, back, shoulders and arms, as well as the core.

The variety of moves will keep your body guessing all while building strength and endurance in the upper body. If you find any exercise doesn't work for you, feel free to modify it, substitute something else or skip it.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions that may cause a problem with exercise.

Equipment Needed

A chair, a resistance band (medium or light tension), a medicine ball (2-8 lbs, depending on your fitness level) and various weighted dumbbells. If you don't have a medicine ball, feel free to substitute a dumbbell.

How to Do the Seated Upper Body Workout

While seated, sit up very tall for each exercise, using your abs to maintain good posture.
If you're not familiar with strength training, practice the moves without weight or with very light weight to get your form down.
Beginners: Perform each exercise for 1 set of the suggested reps, choosing a weight that is challenging but allows you to keep good form.
Intermediate/Advanced: Perform 2-3 circuits of the exercises, one after the other, resting as needed.
Do this workout 2-3 non-consecutive days a week, taking at least one day of rest between workouts.

Warm up by jabbing forward, alternating the right and left arms. When jabbing, snap the arm forward as fast as you can without locking the elbow or fully extending the joint. Pull the arm back in as quickly as you can, keeping the other arm up and guarding the face, then jab with the other arm.

Front Jabs - 20 reps

High Jabs - Take your punches up toward the ceiling, alternating sides for 20 reps

Front and High Jabs - Punch forward, alternating right and left, then punch high, alternating right and left. Repeat, going forward and then up for 20 reps.

Repeat 2 more times, moving as fast as you can.

Seated Shoulder Retraction — Paige Waehner

Sit tall with the abs engaged and push the arms straight out in front of you without locking the joints. Bend the elbows and pull them back, squeezing the shoulder blades together. Bring the elbows just slightly behind the torso. Continue pushing forward and pulling back for 2 sets of 20 reps. Add intensity by using a resistance band.