Upper Body Strength Training

[Dogmama]

I just started using these straps at my gym:

http://www.youtube.com/watch?v=YI1DgWYnqZs

They are amazing! If your gym has them, you should definitely give them a try.

- I just watched that video all the way through, and it looks a lot more intimidating than the strap workout really is! It's nice because it's completely customizable...

Be careful with those push ups - he is way too hyperextended and putting his shoulder in a very bad position.

If you can do those workouts - good on ya!

[Dogmama]

Any lifting program needs to start slowly to avoid injury. I recommend 12-15 reps, the last couple of reps being difficult to execute in good form. For a beginner 1-2 sets, 3 days a week is a good starting point. You should be doing full body workouts. At home, you can do lunges, squats, crunches, push ups (on knees if you're a beginner) overhead presses and rows. Compound movements, i.e., movements that require several muscles to execute, will burn more calories and help build your base. Forget the tricep kick backs and bicep curls. (Pushups work the triceps and rows work the biceps. If you want to get into bodybuilding, that's another story.) If you just want functional strength, bone density and calorie burning, stick with compound movements.

An excellent website: http://www.exrx.net/

Lots of great information with exercises demonstrated for you. If you are really unfamiliar with lifting, a couple of sessions with a good trainer is worth the money. Make sure that he/she is certified with a national organization (ACSM, ACE, ISSA, etc.)