Upper Body (Chest & Back) Strength Workout with Dumbbells for Seniors & Beginners
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- čas přidán 13. 06. 2021
- Chest and Back strength building workout for seniors and beginners. 20 minutes
The focus of these exercises are all for the upper body. Women especially tend to neglect the focused area of the chest and back. Don’t worry, this workout will not make you look bulky. For reference I’m using 8 pound dumbbells. Please make sure you start with light weights and work your way up as you gain strength and become familiar with the exercises.
This workout will be performed entirely on the floor/mat. After a few warmup stretches we will lay on our backs working the chest, shoulders, triceps and biceps. Then, we move to our hands and knees for a little more back and tricep. Finally, we flip to our front of the body working on toning the back of our arms and more back. We finish in a seated position with some stretching.
If you are not comfortable on your hands and knees, that section can all be done seated in a chair. Simply engage your core and hinge forward at your waist. Support your torso by placing your forearm (that’s not holding the weight) on your thigh.
This workout is great for improving posture and standing taller! Let me know how you liked it in the comments.
Thanks for working out with me!
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This is a great weight workout. I especially like it because lying on your back keeps it out of your neck. I keep coming back to your workouts: the best!
Thanks Susan I appreciate that! Glad you liked the video. I agree, it’s so important to switch up body positions when working out! 💜
Yes Lauren is the best.
Susan, I agree with you about the neck. I have arthritis in my neck due to a prior auto accident. It is a challenge dealing with it. This program is giving me more hope. 😁
@@SeniorShapeFitnessLauren , is there another stretch you can recommend to replace the child’s pose ??? I find this is really hard on my knees . Thank you and I LOVE your channel !!! 🥰
@@user-px1fv1np5w Downward facing dog would be a good alternative :)
It's a shame you can't give a like every time you revisit a video. I go back to older videos to check for any progress or to see if I've kept a well rounded practice. It's easy for me to fall into working out more on areas that aren't as challenging for me. Thank you Lauren
Awe, thanks so much Clare :)
I love how you are checking your progress!
This is the first time I have done this video. It was just the correct amount of weight, time and repetition. I appreciate the prompts, tummy in and others so I am not looking at the screen. Keep up the good work Lauren.😊
So glad it is a good workout for you Arlene!
This video really works out these muscle groups in a different way and I feel like I used a lot of different muscles than doing the standing routines. I'm adding this to my regular videos. Thanks for this great, focused video!
My pleasure! So glad you noticed the difference of doing the exercises on the floor :)
I just discovered this one. I love it. I've been feeling sick & not up to the typical cardio or even standing workout. This allowed me to use my muscles while not exerting myself too much. I'm so thankful for the variety you provide. Also, excellent job on cueing so we can avoid neck strain.
Glad you like it Carlene and I hope you feel better ❤️🩹
This is the perfect upper body strength workout for me. I’ve been having back issues but need to be doing some weights. This is gentle on my back and I feel like I can work my way up to heavier weights. Saving this one to my playlist!
great! Happy to hear it's a good workout for you :)
Love your workouts ❤
Yay! Thank you Tracy :)
so glad i stumbled upon this video! its exactly what i needed
Great! Thanks for working out with me 🤩
A terrific "discovery," totally enjoyable - and challenging, too, really addressing my needs. Would you please suggest a program(s) that emphasize squats, knee & ankle and bending over.
Good job with this one Christopher! Exercises such as squats, lunges and dead lifts will help with knee strength and bending over. Check out this routine:czcams.com/video/5Xc1n9oVW9A/video.html. especially the first half of the video which is standing will be helpful. Enjoy!
Just found you, searching for more age related content. Have to accept this aging body and treat it with compassion. Thank you!
You are so welcome! Happy to have you working out with me Tracy :)
Great weight workout! Used 6# today; will use 8# when cradling one weight💪❤️
GREAT Job Ruth!
Love this upper body workout on the floor! Standing with weights aggravates my sciatica, so this workout is perfect for me. As a 60 year-old, I still feel like I worked out, but it’s doable for me. As I get stronger, Heavier weights can be used or I can increase my reps. Thank you for this upper body floor workout!
You're welcome Kelly! So glad it's a good workout for you :)
Thank you ! Don’t usually like floor work but enjoyed this very much! 🙌🙌🙌👏👏👏
Oh good! I’m glad you tried it. It’s important to work the muscles in different positions 🙌🏻
I have lots of snap, crackles and pops but I got through the workout and am feeling proud and relaxed! I love working out with you 😊
Thanks so much Elizabeth, and great job!
This is a great workout. Enjoy the different positions used and the focus areas. Love the structure of your workouts.😊
Thanks so much! 😊
Exactly what I needed today! Your workouts are gold! Thank you.
My pleasure as always 💜
amazing set of workouts ! keep up the good work
Thanks Rosy! You keep up the good work as well :)
I recently broke my ankle, and have been unable to do your standing cardio routines. I filtered through to this exercise, which is more complete than I would have developed on my own. I alternate this with another of yours, the strength training on the mat. My wife and enjoy all of your videos. Keep up the great work!
So glad you were able to make it work for you. Thank you to you and your wife!!
Loved this weight workout!
So glad Karen! Thank you :)
Thank you! Strength work is always appreciated.
You bet Carol! 💪
I am not senior but out of shape. I am actively losing weight and want to preserve and grow muscle. These are straight forward, low impact, and phenomenal. I highly recommend. I always feel so relaxed and good after your videos. Thank you.
Great! So glad my workouts are good for you and thanks for your kind words. Keep up the great work 🙌🏻
Love this workout in addition to 5 of the other ones , very simple yet challenging. Can’t wait to try the other exercise routines!
Wonderful! Thanks Melissa :)
just when i think I've found my favorite Lauren video, you come up with another terrific one. please keep them coming. ....
Awesome! Thanks Lisa 💜
Another winner! Thanks for so many great workouts. Glad to have ones with strength training since so important as we age.
Absolutely!! It's my pleasure Jill. Nice job with this one!
Love this workout👍
So glad! Thanks Ruth :)
I am after spinal operation 1year and this was amazing🎉 I could do it due to spine on mat! So many groups of muscles perfectly activated💪
Great to hear! Thank you Anna :)
A trusted friend recently spoke of the importance of maintaining muscle mass for good health as we age. As a thin senior male, I enjoy your workouts and they don't leave me feeling sore and stiff the next morning. Looking forward to doing more. Thank you!
Yes Mark building and maintaining muscle mass is crucial! So glad you are enjoying the workouts. Keep up the good work! 🙌🏻
Another great workout of your love being on the mat without shoes. Love your calm voice and smile. I was happy I did all 8 pounds with you. This reminded me of when I did Body Pump back in the day without the loud music and yelling and trampling over everybody to find a spot in class. You were right about starting slow yesterday. I tend to let my ego get in the way and want to do everything I did pre foot injury. You have become my favorite instructor. Love your hair down and your plant and how your toe nails match the carpet.
Thank you for all your kind comments Paula 💜 and nice job with 8 pounds! 🤩
Thank you, Lauren for this excellent strength workout for chest and back! It's perfect! 🤩
Glad you like it! You are most welcome Renee 💜
I joined your exercise sometimes to strengthen and tone muscle. Thanks! Olympia
You're so welcome!
Love love love ! So glad I found you! 😊
Thank you so much!! I'm glad you found me too Linda :)
Great workout!! Tks Lauren 🙏🏼🙏🏼🙏🏼 have a good day!
You're welcome! Hope you have a great day as well :)
What a good work out, loving how it is done on the matt. 😊
Thanks Lauren.
You're so welcome!
Thank you again for a great work out!
You bet! Thanks for your support!
another better Monday thanks to you
Awesome! Have a great week Catherine :)
Recently discovered your workouts and love them.I especially love the combination of cardio and strength as it means on other days I can do the stability ball workouts. The explanation of the exercise is easy to follow and I never feel rushed or find it difficult to follow Thank you so much. ❤
Wonderful! You are most welcome Janet 🤩
Hi I visited sometimes your video it's good exercise to strengthen body tone muscles especially when getting older. Thank you so much.
It's my pleasure, so glad you like them Olympia!
Always my favorite
Thanks so much Nayan :)
Great workout. Thank you.
You are most welcome Mary 💜
Such a good workout for my MS "hunch" 👍
Glad you liked it!! Thank you Johanna :)
Great video for shoulders and arms . Thank you!
You're so welcome! Glad you enjoyed it :)
Thanks, I love your strength workouts ❤
Thank YOU so much! I really appreciate it :)
Thankyou Lauren great upper body workout today I get a lot of tension in my back and knock so this as really helped me today see you tomorrow 🙋❤️🎄
Glad it was helpful Julie. I carry my stress in my back and neck as well. It can be tough to ease the tightness.
Hi Lauren. Thank you for another great workout.
Thanks Dimitra, glad you liked it! 😀
Thanks for sharing this video. ❤️
You're welcome Yan, thanks for watching!
Great arm and chest workout. I played tennis yesterdy and this was such a good follow up class.
Glad to hear it Christine, sounds like a good combination !
This is wonderful as I’ve had neck surgery. Hopefully you will do another one like this! Thanks
Glad it's a good workout for you Carol! Here is a link to another weight workout on the mat: czcams.com/video/Z4hcYob0r0I/video.html
Nice combo and the stretching feels good!
Thanks Ronda! So glad you liked it and felt good! 💜
I loved this one it felt so good on my back to go to the mat after doing the cardio dance.
Awesome Paula! great job!
Love love 💕!
I’m so glad Rhoda! 🙌🏻
Excellent workout, just sorry it took me so long to find it!! I have added it to my favorites to do on a regular basis. Thank you🥰
Awesome Wendy! Thanks 🤩
Loved this!
Yay! Thanks Shari :)
Excellent workout! I am a Senior and have had four Rotator Cuff surgeries and cannot do a lot of overhead movements. The exercises for the front side of the body are perfect for me. Hopefully I will be able to do the upper back with no body weight. I don't have a lot of upper body strength, so this workout may build everything back up for me. Thank you for all you do.
You’re welcome Beverly, I’m glad at least part of this workout works for you. You will get stronger 🙌🏻💪😀
Awesome upper body, love it 😀
Thank you 🤗
I'm turning 68 soon. Love your videos! Thank you soooo much. Today I was able to do the whole class. That final stretch at the end was really needed. Also, I increased my weights from 2# to 4#.
Wow! Nice job ;)
Thank you,Lauren.
My pleasure Frances! 🤩
Wonderful upper body workout. Just what I needed. Great that it was lying down. I have scoliosis and not supposed to lift weight over my head. Thank you so much.
Wonderful! Glad it's a good workout for you Lena :)
Wow! That felt great! I liked how it helped my upper back strengthen and stretch. My upper back aches a lot, and I think this will be helpful.😊
Glad it felt great Marianne!
Thanks Lauren lovely workout . really like it because can lift heavier weight whilst on back so it doesnt hurt my lower back xxx
Glad to hear it Pat! Thank you :)
Never done a weights class on my back before. Superb. Am able to lift heavier weights and not such a strain on neck & lower back.
Perfect! I"m so glad this worked out well for you Sylvia!
Thanks!
Thanks again Annie! Much appreciated :)
First time using 6lb very comfortable; love the back strength workout. Will follow this video ❤️💪
Great work Ruth :)
Like 76 getting back into exercise - perfect for targeting upper body. Thanks!
You are so welcome, glad it's a good workout for you!!!
Great workout today Thank you 😊 🙏
You bet Natalie! Have a great weekend :D
Yes, I do feel amazing!!! Terrific back exercises and loved that you did the different grip positions to get all parts of the muscles!! Awesome strong workout!! 👍😊
Thanks Laura, glad you liked the different grips, there is a method to my madness ;)
@@SeniorShapeFitness 😊 I'm glad!!!
Great workout
Thank you!
Great practice loved it 😍
Awesome! Thank you!
I visited this vedio reason is to tone muscle a great exercise. Thanks!
Glad it was helpful! Thank you :)
One of my very favorites. Challenging at just the right level. (Anne)
Happy to hear it Anne!
Interesting variations! I could feel my neglected wrist and forearm muscles working. I'm gonna be sore tomorrow. :)
I always find it interesting how the muscles get worked in a different way just by changing the position! Glad you got a good workout Patricia! Remember extra water, protein and stretching if you are sore :)
A nice work out for your back and arms not to long if you are short on time but still a great workout. I especially felt it when you said switch hands in the other direction, now time for o r if your stretching videos to finish my workout 😅
Great Patricia! Thanks for letting me know that you can feel the difference when we switch our hand position. Our bodies are so cool!
@@SeniorShapeFitness 🌸
I think this is my favorite of your workouts. Have I said that before? 😉 I love that I can use heavier weights and not worry about injuring my lower back. I always feel strong after doing it and make sure it's in every week's rotation.
Yay! I thought the ball workouts were your favorite?!?! Nice job with the variety! I'm filming a new dumbbell strength workout this week. Look for it in 2-4 weeks. It will include weights on the floor like this as well as standing.
@@SeniorShapeFitness Lol. You know me! 😍
Really appreciate the aids to good posture!
Great Cathy! Thank you :)
🎉 TY!
Most welcome 🤩
I loved this one. Feels like a cheat because you get to stay on mat but it is really challenging. Didn't realize changing your grip could make such a difference. Used my 8's again hurray for me.
Yes! Hurray for you :)
I do feel amazing !!!! You did a great chest and back workout. (( I even felt one of those in my forearms which is always appreciated when they can be worked )). I must say in 45 years of strength training, yes really started when I was pretty young,.... But I have never done bicep curls like you did laying down. Nice ! Doing back strengthening is a love hate relationship. They are so hard but absolutely are critical for posture and bending or reaching, like a domino affect for the rest of your body having issues if your back (and abs are not strong) Thank you Ms. Lauren !!!!
You got it! It's all about the core. This one was per your request Tracy, I'm glad you liked it!
@@SeniorShapeFitness Imma feeling mighty special. Thank you!
@@tracyheath6076 Thank you for requesting this!
Faboulus ! Thanks a lot!❤
Fabulous!
My pleasure! Glad you liked it 🤩
Loved this video. Could you please do a lower body workout with dumbbells? That would be great. Thank You
Thanks Libby! I'll add another lower body video to my list! In the meantime, have you tried the 10 min leg video? you can easily add weights!
4.09 sorry for not thinking!! Will try standing/careful downdog. Seeing a doctor next week hoping for a thorough check, MR etc. As I can’t lie on my knees I got the weights… need to do something to remain strong!! Thank you!!
Got it, this move is just a bicep curl. You may need to lighten your weights and try to focus on pushing your elbows into the floor to help bring the weights towards your chest. It's such a different position, your body just may being saying "what?!?!?" lol!
@@SeniorShapeFitnessYou’re right! Maybe just analyzing it too much!! Thank you!!
I thoroughly enjoyed this workout. My poor triceps were 🔥but in a good way 😊
Thanks Emily! Glad it’s a good workout for you 🤩
This is a perfect floor workout! We need a new one please😊😊😊
so glad you like it Beverly! Have you tired this one?: czcams.com/video/Z4hcYob0r0I/video.html
@@SeniorShapeFitness I will get to that one. It looks great!
Interesting how a change of hand position changes the exercesing
Isn't it? The hand position and on the floor, make such a difference :)
Thanks. This is a great workout for me, Lauren, as it doesn’t involve leg exercises which I have found to become a bit painful due to tendonitis. This is where the right leg behind the knee has hamstring/sciatica pain and has been going on for months. Which workouts would be appropriate for that condition?
Sorry to hear about your leg pain Martin. I hesitate to make any recommendations without knowing what is going on with your leg. Have you had it checked out by a doctor? Sometime different conditions can present themselves with the area of pain you are describing.
Please do a lower body👏💕💐
❤
Thanks Janet :)
I would love a similar workout that was lower body focused, but all on the floor. I know you have a lower body workout, which I like, but I would love one that was all floor work.
Thanks for the request Carol. Were you thinking just body weight or using bands? Pilates? Please LMK, I'm happy to put something together!
@@SeniorShapeFitness bands, weights, whatever. Doesn’t have to be Pilates but should definitely have bridges and clamshells.
Good exercise for strengthening muscles but when lying on the floor facing down and shoulders & hands up high I'm not good on it. Thanks!
Go slow and keep trying the exercises facing down. They are difficult because most people underutilize the back of our bodies and they are weak. Each time it will get better :)
Lauren, I'm needing to strengthen my upper body more to get ready for knee replacement. I want to be able to use the walker, and whatever to be able to be mobile without stressing my upper body. I have been a exerciser but as of late not so much but I try. Could you recommend a workout sitting to do that? I also have lower back issues.
Hi Julie here is also a seated arm workout that would be good: czcams.com/video/wcpk7TFnZ08/video.html
This one will be good too, just do what you can! czcams.com/video/4_agcaCDy9E/video.html
Hi Lauren. Would you suggest 8lbs too for those having spondylosis and osteoarthritis?
Hi Carmen, as long as you are comfortable with 8 pounds and have safely worked your way up to that weight you should be fine. I recommend starting with lighter dumbbells first though. Weight training is good for arthritis as long as you are warmed up fist. Do you have bone spurs?
@@SeniorShapeFitness I have no bone spurs. I started with 8lbs when I did this workout. I had back pain. Maybe I should have started with lower weights. But this workout is excellent. Tnx
@@ma.carmenreyes3029 yes, definitely use lighter weights and keep your core engaged to prevent back pain when you do the video again!
🥰🙏
Thanks :)
Can tbis help strengthen weak muscles from poor posture
Yes, this is a good workout that will help with postural muscles. I would also recommend this workout: czcams.com/video/A-RdLjPR9EA/video.html
@@SeniorShapeFitness thanks 🙏🏼
I can’t make the weights touch in front of my chest, second version???
just keep them separate then. You are still working the same muscle groups.
another idea to to use 1 heavier weight and hold the ends of the dumbbell.
@@SeniorShapeFitness Maybe I wasn’t explaining correctly. The second lift, small movement where only your lower arms move in over your chest… strangely(flat chest/long arms) I can’t make them ”meet”!!
I also have problems with my knees(EDS, possibly due to collapsed arches, muscleimbalance etc now arthritis/menisqus issues) and wonder if you have any alternatives to what you do on your knees but also the stretches once done? Used to love childpose but my right knee can’t anymore😢
I'm sorry, I'm still not understanding what exercise you are having a problem with. Can you give me a time stamp please?
I'm thinking regarding your knees that a standing stretch routine would be more appropriate. I have a good 10 min standing stretch routine. Down dog is a good alternative for child's pose.
Thanks!
Thank you very much Nalton! I truly appreciate your support :)