MUSCLE GROUPS
Upper Body Functional Exercises
Select one exercise from each of the following 4 muscle groups for a comprehensive program. Most of these can be done alone with simple equipment such as a dumbbell (DB) or barbell (BB).
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Upper Body Functional Exercises – Forward Push (Horizontal Flexion, Adduction and Protraction)
Muscles Involved: PectoralisMajor, Triceps, Anterior Deltoid
- Push Up from the Knees (50% of body mass)
- Push Up from the Feet (about 75% of body mass)
- Bench Press (DB or BB)
- Incline Bench Press (DB or BB)
- Flys (DB)
- Physioballflys (DB)
Upper Body Functional Exercises - Backward Pull (Horizontal Extension /Abduction, Retraction)
Muscles Involved: Trapezius, Biceps, Posterior Deltoid
- Reverse Flyson Bench (DB)
- Reverse Flys(DB)
- Dumbbell Row (DB)
- Bent Over Row (DB or BB)
- Manual Resistance Tug of War (Rope, Towel)
Upper Body Functional Exercises - Overhead Push (Abduction to Adduction, Upward Rotation and Elevation)
Muscles Involved: Deltoids, Triceps
- Seated Overhead Press (DB or BB)
- Standing Overhead Press (DB or BB)
- Seated PhysioballPress (DB)
- Push Press (DB or BB)
Upper Body Functional Exercises - Overhead Pull (Adduction, Downward Rotation and Depression)
Muscles Involved: Latissimus Dorsi, Biceps
Contact Marquette Employee Wellness
Marquette University Department of Exercise Science
College of Health Sciences
Schroeder Health Complex, Room 235
P.O. Box 1881
Milwaukee, WI 53201-1881
