The upper body is a rewarding area to exercise. Both men and women generally carry less body fat in this area than in their stomach (men) or lower body (women). That fact, coupled with the smaller muscles of the upper body mean that results usually show up quickly, often within a month. The ability to see quick gains in your fitness helps you to stay on track to meet your fitness goals.

The upper body consists of your chest, back, shoulders and arms (both biceps and triceps). To develop a nice upper body, plan on exercising each body part two to three times a week. For best results, choose two different exercises for each body part, and do not work out the same body part two days in a row. To really develop a muscle, the muscle must be exercised and then allowed to rest. If you skip the rest, you will stay sore and risk injury but not develop any muscle. For each exercise, complete eight to twelve repetitions, rest for approximately thirty seconds and then repeat that same exercise. When you can do two sets of each exercise, increase to three. When you can easily do twelve repetitions of an exercise, it is time to increase the weight. If you have any questions about the following exercise, or need additional details, an internet search will turn up pictorial descriptions of each exercise.

Chest:

• Chest Press or Bench Press

  These are basically the same exercise. The bench press is done lying flat on a bench and using a barbell, while the chest press is done lying on the floor with a dumbbell in each hand.

  Lying on your back, you are holding the weight directly above your chest, elbows are out to the side. Press the weight up, until arms are straight and directly over your chest. Lower to your chest, pause without letting the weight rest on your chest, and then repeat.

  Choosing between the chest press and the bench press is a matter of preference and the equipment you have available. The only caveat is that if you are working out alone, the chest press is preferable because you can drop the dumbbell if the weight gets to be too much for you, as opposed to a barbell which can easily get too heavy too quick on the bench press.

• Chest Fly

  Lay on the ground or the bench, weights out to the side, even with your ears. Raise the weights slowly until they touch directly above your chest. Lower slowly back to the side, repeat. Do not use momentum and allow the weights to "fall" to the side. Lowering the weight is as much a part of the exercise as raising it.

Back

• Bent Row

  Stand, leaning forward, arms hanging in front of body at knee level. Holding either a barbell or dumbbells, pull weight up toward chest with your elbows out to the side, lower slowly and with control.

• Rear fly

  You will definitely need dumbbells for this one. Stand in the same bent position as for the bent row, dumbbell in each hand. Raise each hand out to the side, ending with your hand even with your ear, arms straight. On the lifting motion of this exercise, imagine pinching your shoulder blades together. Lower slowly.

Triceps

• Triceps Dip

  Sit on the floor, legs straight out in front of you, and your hands behind you on a bench, chair or other elevated surface. Raise your bottom from the ground so that your body forms a diagonal line from your shoulders to your toes. Lower your body slowly to the floor, and then raise back up.

• Triceps Kickback

  Stand with a dumbbell in your left hand, bend over slightly, resting your right hand on a chair or table. Extend your left hand behind you, bending from the elbow. Do all your repetitions with your left arm before switching to your right arm.

Biceps

• Biceps Curls

  Stand with your palms up, holding either dumbbells or a barbell. Slowly bend elbows, raising your palms toward your chest, and then lower slowly.

• Hammer Curl

  This is basically the same exercise as the biceps curl, although you will need dumbbells for it. Do the same exercise, except start the exercise with your palms facing each other, and as you raise the weight gradually rotate the palms until they are facing up. This exercise also works the forearms as well as the biceps.

Shoulders

• Lateral Raise

  Stand with your arms to your sides, palms down holding a dumbbell in each hand. Slowly raise the weights to ear level, keeping your arms straight. Maintain control of the weight while lowering.

• Overhead Press or Military Press

  Another two exercises which are very similar. The overhead press is done with dumbbells while the military press is done with a barbell. Stand or kneel on the floor, weights held even with your ears, elbows out and palms forward. If you are using a barbell, rest it behind your neck. Press the weight straight up and down, maintaining control.

Overall Exercises

There are a variety of exercises that work the entire upper body. Pushups, pull ups and chin ups all use two or more body parts and can be done without any special weights. Adding these body weight exercises to your routine is a great way to add further strength to your body, as well as help condition your core (abdominal) muscles as they work to stabilize you as you exercise. If you are not strong enough yet to do a traditional pushup, chin up, or pull up, try a reverse, or negative one.

In a negative pull up, you stand on a stool to get yourself in the proper "completed" pull up position. Slowly lower yourself so that your arms are nearly straight and hold the position. Repeat, using the stool as necessary. After a few weeks of doing these "negative" exercises you will find yourself able to complete one or two of the more traditional repetitions.

Lifting weights is only one part of an effective exercise program. Aerobic exercise is another component. Fortunately, there are a variety of fun and easy aerobic exercises that you can do to help shed that layer of fluff that will hide your newly emerging muscles.

Tennis, if you already play is great. If you haven't played, you may have trouble keeping your activity level high enough to significantly raise your heart rate.

Bicycling is another terrific aerobic conditioner that involves the upper body. So is running, if you concentrate on using proper form. Kayaking and rowing are excellent cardiovascular exercises which work almost entirely your upper body. A pick up or league basketball game is another fun and intensive aerobic exercise. If you are not really into sports, you can get the same benefit from walking with light hand weights, or participating in an aerobics class that includes a toning component. All of these are good exercises, but to get the full benefit of the weight workout, do not let the aerobic portion take the place of the weights.

By revamping your exercise routine, or perhaps just starting one, you should notice a difference in your upper body within four to six weeks, your posture will improve, and you will look great in your summer wardrobe.