BUILD YOUR STRENGTH

Want a stronger top-half? Blitz every muscle in your upper body, from your upper back to your biceps, with this comprehensive workout from PT Jessica Bigwood

- Jessica Bigwood

Want to put a bit more power into your push-ups? There's no doubt about it, there's something very satisfying about building upper-body strength; something that goes beyond seeing sleek shoulders and toned triceps in the mirror. It's the ease at which you can carry your children when there's no-one around to help, or lug multiple shopping bags across the large car park, or perhaps do both things at the same time! Even if you just want to (finally!) get the lid off that pesky jam jar, you're unlikely to regret training your upper-body muscles.

And then there are the physiological pay-offs, too - stronger bones, a swifter metabolism, a healthier heart... this is certainly a workout you don't want to miss off your training list.

But what muscles should you be working to ensure the entire upper body gets put to good use? Think: shoulders, chest, triceps, biceps, upper and middle back, rotator cuffs, forearms and core! Sounds a lot to remember? We've got you covered with this upperbody workout from PT Jessica Bigwood. It will hit all of your upper body muscles, using minimal kit. All you'll need is a set of dumbbells, a box or a chair, and a bit of space. You can even do it at home. Ready? Let's go!

PUSH-UPS

Targets: chest, shoulders, triceps, core

Reps: Up to 10 (aim for 10 on your knees before trying full push-ups)

• Start on all-fours, hands shoulder-width apart. Walk hands forward slightly until thighs are at 45 degree angle to the mat. Raise your feet. This is the start position (A).

• Lower down slowly, ensuring you tuck your elbows in by drawing them back beside your body and not out to the sides.

• Maintain your strong core position until your upper body is just off the ground (B), then press up to the start position.