Upper Body Prenatal Exercises

Keeping your upper body strong during pregnancy is crucial. You're able to pick things up more efficiently (i.e. children, groceries, etc.), have less back pain and a stronger core with better posture.  Only a few times a week is all you need to maintain some strength for your upper body.


Biceps (Front of arm)

    *bicep curls - can also use with dumbbells, just use same form

    *hammer curls

    *wall push-ups - fyi- the further away from the wall your feet are, the harder the exertion will be

    *wall plank - same motion position as wall pushups, just don't lower your body towards the wall

Triceps (Back of arm)

    *tricep kickbacks - fyi - the more you bend over at the waist, the more the muscle has to work

    *overhead tricep extensions - fyi- can be done with a body bar or dumbbells

    *bench dips

    *wall push-ups

    *wall plank

Deltoids (Shoulders)

    *frontal shoulder raises (thumbs up) - fyi- try not swing and sway, and only bring weights up to or lower than shoulder height

    *lateral shoulder raises (thumbs up)

    *frontal shoulder raises (palms down)

    *lateral shoulder raises (palms down)

    *wall plank/push-ups

Pectoralis Major/Minor (Chest)

    *wall plank/push-ups

    *seated/standing chest press with resistance band

    *incline chest press - fyi- can also be done with a bench for more stability

Trapezius (Upper back)

    *standing bent over flys - fyi- use the back of chair for support doing one arm at a time

    *wall plank/push-ups

    *seated/standing pull backs using a machine or resistance band

    *seated/standing military press

Latissimus Dorsi ("Bra fat")

    *lat pull downs - can also do on a machine

    *lat rows (either seated or standing, bent over using a bench/chair for support)

    *wall plank/push-ups

Suggested sets and repetitions

-1-2 sets of 5-10reps/day

-stay between 3-8 lbs.