JLBC Fitness for the Upper Body

JLBC Cadet Corps

JLBC Fitness for the Upper Body

The upper body is the muscles above the navel to the top of the shoulders and extending through the arms to the hands. This grouping consists of the major muscle groups:

trapezius (traps)





latissimus dorsi (lats)

pectoralis major (pecs)

Upper body fitness has different approaches to building or growing muscle endurance, strength, or size. This is called hypertrophy and is completed through various exercise and contraction types.

Isotonic fitness of muscles uses two kinds of contractions o concentric contractions-shortening of the muscle o eccentric contractions-lengthening the muscle.

Isotonic contractions pull on bones to result in body movement.

Isotonic exercises are where the muscle must contract to move body parts, like lifting weights.

JLBC Cadets, Isometric contraction, also known as a static contraction, is when power is started in contrasting directions with equal force but does not shorten or lengthen.

JLBC Cadets Isometric exercise is when the body does not move during the training. An example would be holding a plank; flexed arm hangs, etc.

The isokinetic practice uses a constant speed no matter how much effort you expend. Specialized

machines control the pace of activity by fluctuating resistance throughout your range of motion. Your rate remains consistent despite how much force you exert.

Muscle groups break down upper body exercises.


• Farmers carry

• Shrugs (barbell or


• Inclined Dumbbell Shrug

• Barbell Deadlifts

• Upright Rows

• Face Pull


• Upright Rows

• Rear Delt Fly Brachioradialis

• Fly

• Burpee

• Bent rows


• Bench press

• Dips

• Pushdowns

• Push Ups

• Hammer Grip Curls

• Pull Ups

• Cable Lat Pulldowns

• Dumbbell crossbody hammer curls

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