Muscle workout: trapezius
Two easy exercises to strengthen your trapezius muscles.
Assume the push-up position.
Create a diamond shape with your hands, keeping your hands beneath the centre of your chest. Keep your arms and body straight with weight on your toes and balls of your feet.
For an easier option, shift your weight onto your knees.
Bend your elbows, keeping them close to your body. Lower your body toward the floor until your chest touches your hands. Push your body up and away from the floor.
Do 3x sets of 20 reps.
Hold a pair of dumbbells in an overhand grip. Hold weights in front of your thighs with palms facing your body.
Keep weights close to your body as you pull dumbbells up toward your chest. Elbows remain flared during movement.
Squeeze your traps as you pull up and stop just shy of the weights touching your chin. Pause for 1 to 2 seconds. Lower the dumbbells back to the starting position.
Do 3x sets of 8 to 12 reps
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 29/03/2020
Muscle workout: biceps
Biceps are found on the front of the upper arm between the shoulder and the elbow. Bicep muscles are essentially used in lifting and pulling movements and help bend the forearm towards the upper arm as well as turning the palm forward or upward.
Muscle workout: chest
Having a strong chest helps to improve the strength in your back muscles and maintain a good posture. Your chest muscles are used for moving your arms across your body and up and down as well as pushing the body away from the arms, as you do when you do push-ups.
Muscle workout: back
Strengthening your back muscles is important as these muscles enable you to stand up straight, they support and protect your spine and help to reach, pull and extend your arms and torso.
Muscle workout: triceps
Your triceps are the large muscle on the back of your upper arm and are responsible for the straightening of your arm. Here are two easy exercises to tone up your triceps and stabilise the extension of your elbows. You will need one dumbbell.
Muscle workout: deltoids
The deltoid muscle is the rounded, triangular shaped muscle on the top of the shoulders. The deltoids are responsible for lifting the arm and helping the shoulder to move.