When it comes to building functional upper-body strength, standing exercises can be more efficient than standard gym machines. This is particularly true for adults 60+, because these moves fire up multiple muscle groups and call for greater core stability, says Eric North, aka The Happiness Warrior—a wellness speaker, coach, and advocate redefining what it means to age with purpose, strength, and emotional vitality. Standing work also enhances posture, balance, and functional movement. So, we’ve rounded up the four best standing exercises to boost your upper-body strength.
Why Standing Workouts Are More Effective Than Gym Machines
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“While studies have shown both standing and seated machine training can be effective, the benefits of standing exercises into our daily activities and improving balance are particularly valuable for over sixty to prevent falls and maintain independence,” North explains.
Standing workouts activate a wide range of stabilizing muscles by forcing them to train against gravity.
“Machine-based workouts typically isolate specific muscles by guiding the motion and reducing the need for stabilization,” North points out. “This means standing exercises build more functional, real-world strength in the core, glutes, and legs, whereas machines focus on targeted hypertrophy of the primary mover muscles.”
According to coach Suzanne Siedman, ACSM-certified personal trainer at Retro Fitness, sitting at a machine limits certain areas of the body, therefore minimizing the overall effectiveness of your training session.
“As we get older, we need to concentrate on conditioning our entire body to prevent things like osteoporosis, arthritis, and other similar conditions,” Siedman stresses.
4 Standing Moves To Build Upper-Body Strength
Overhead Press
The standing overhead press fires up the triceps and shoulders (deltoids). This compound exercise boosts upper-body endurance and posture. All you need is a set of dumbbells to get started.
- Begin by standing tall in the middle of a resistance band with your feet hip-width apart.
- Hold one end of the resistance band in each hand at shoulder level, palms facing forward.
- Activate your core and maintain a tall chest.
- Press both hands overhead until your arms are completely extended.
- Use control as you lower the band back to shoulder height.
- Perform 3 sets of 6 to 10 reps, adjusting the weights to be challenging yet manageable for the final rep.
Standing Row
The standing row engages the back and shoulders while improving posture. For this exercise, you can use a resistance band or set of dumbbells. Make sure to keep your elbows close to the sides of your body and squeeze your shoulder blades together.
- Start by anchoring a resistance band to a sturdy pole at chest level.
- Stand tall, facing the anchor point.
- Hold the handles with both hands.
- Bend your elbows and pull the band toward your chest.
- Squeeze your shoulder blades together.
- Extend your arms back to the start position.
- Perform 3 sets of 6 to 10 reps.
Pushup
The pushup may seem simple, but it’s a mighty test when it comes to upper-body strength and fitness. It recruits shoulders, triceps, and pecs. The best part? You only need your body weight to perform this workout.
- Start with a high plank with your hands under your shoulders and your body forming a straight line from head to heels.
- Bend your elbows and lower your chest toward the floor.
- Maintain a long, straight body as you descend.
- Press back up, straightening your arms to assume a high plank once again.
- Perform 3 sets of as many reps as possible (AMRAP), or 3 sets of 6 to 10 reps if the full movement is too challenging. Modified variations like knee pushups can be performed as well.
Standing Dumbbell Chest Fly
“This exercise strengthens the back muscles while also supporting posture,” Siedman tells us. It’s a stellar upper-body move that doesn’t require a workout bench—just dumbbells and your body!
- Begin by standing tall with your feet hip–distance apart and a slight bend in your knees.
- Hold a dumbbell in each hand, palms facing each other, and lengthen your arms slightly in front of you at chest level.
- With a soft bend in your elbows, gradually open your arms out to the sides until you feel a solid stretch in your chest.
- Use control as you bring the dumbbells back together in front of you, squeezing your chest muscles.
- Perform 3 sets of 10 reps.
Alexa Mellardo
Alexa is a content strategist, editor, and writer based in Greenwich, Connecticut. She has 11+ years of experience creating content for travel, lifestyle, fitness, wellness, F&B, home, and celeb news publications. Read more about Alexa
