No upper body strength

ysoto2014 · October 2016

So I am not happy by just how little upper body strength I have. I do 60pounds on the pull down (at the gym) 20 pounds on the decline press and .......brace yourselves only 5pounds another press(didn't get the name) but it requires to lift up and out above the head. Any advice on what I can do to help catch up to at least 15 pounds?

ew_david · October 2016

Are you following a program that has you progressing with weight/sets/reps each week? If not, start there.

jemhh · October 2016

Get on a training program and follow it. My guess is you haven't been strength training so where you are is completely normal for your training level.

Here are a few programs to look over:

Strength training programs
* Strong Curves - http://bretcontreras.com/wp-content/uploads/Strong-Curves-Workout-Templates.pdf
* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843
* NROLFW - http://www.thenewrulesoflifting.com/nrol-for-women
* Stronglifts - http://stronglifts.com/
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?p=1267226191#post1267226191
* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
* A Workout Routine (beginner) - http://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

ysoto2014 · October 2016

Yes I recently started making notes on weight and reps in each machine.

No upper body strength

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