Is Elliptical Good for Upper Body Workouts?

Key Takeaways

• Elliptical machines can effectively engage upper body muscles when used with resistance and correct form.
• They provide a joint-friendly workout, reducing the risk of injury compared to other high-impact exercises.
• Throw in some interval training and resistance bands to really boost your upper body workout on the elliptical.
• While ellipticals primarily offer cardiovascular benefits, they can complement weightlifting for a balanced workout.
• The SOLE E95S Elliptical provides an effective cardio workout while preventing joint strain. 

Full Body Workouts with Elliptical

Ellipticals simulate walking, running, or stair climbing without causing excessive pressure on the joints. When you push and pull the handlebars, you engage muscles in your arms, shoulders, and back. This motion, combined with the movement of your legs, provides a full-body workout. 

But, the level of engagement for the upper body depends on how you use the machine.

Benefits for Upper Body

The elliptical can engage various upper body muscles, including the biceps, triceps, shoulders, and chest. When you use the handlebars, focus on pushing and pulling with equal force for a balanced workout.

Challenges and Limitations

Resistance Options

Ellipticals offer various resistance settings, but they might not always be sufficient for those looking to heavily target upper body muscles. Most machines are designed for balanced workouts that favor cardio over strength training.

But, you can manually increase the resistance level, which will make the handlebars harder to move and engage your upper body muscles more intensely. Just make sure that the resistance level is still manageable and doesn't compromise your form.

Muscle Targeting Limitations

The motion is relatively fixed, which means you can't isolate muscles like you can with free weights or machines designed for strength training. So while you can tone and maintain muscle endurance, to build significant strength or muscle mass you will need other exercises.

Engaging both the arms and legs during a workout can increase calorie burn compared to lower-body-only exercises.

Improve Your Upper Body Workouts

Add Interval Training

By alternating between high-intensity bursts and lower-intensity recovery periods, you can keep your body challenged and engage your muscles more dynamically on the elliptical machine.

Besides that, interval training can help break the monotony of a steady-state workout. It also encourages you to push your limits, which can lead to better results over time.

Add Resistance Bands

Adding resistance bands to your elliptical workout can further improve upper-body engagement. You can use them to perform additional exercises while on the machine, such as bicep curls or tricep extensions, to target specific muscles more effectively.

Reverse Motion Techniques

By pedaling backward, you can engage different muscle groups, including those in your upper body, more intensely. You’ll get a more comprehensive workout and break plateaus.

Tips for Successful Elliptical Training

1. Maintain Proper Posture: Keep your back straight, shoulders relaxed, and core engaged to prevent strain and maximize muscle engagement.
   
2. Use the Handles Effectively: Actively push and pull the handles to engage your upper body muscles. And don’t forget to vary your grip and movement to target different muscle groups.
   
3. Stay Hydrated and Listen to Your Body: Drink water before, during, and after your workout to stay hydrated. Pay attention to how your body feels—adjust intensity or take breaks as needed to prevent fatigue or injury.

Build an Effective Workout Routine With SOLE Ellipticals

The SOLE+ App provides access to hundreds of free fitness classes, helping users train smarter with heart rate metrics and equipment data.

• Adjustable Intensity with the E95S: With the SOLE E95S elliptical, you can set the resistance and incline level to match your fitness goals and boost calorie burn.
  
• Smooth and Comfortable with the E35: The E35 elliptical has a 20-level incline range, adjustable pedals with 3 level pins, and multi-position handrails to make your workout enjoyable and effective.
  
• Track Your Progress with the SOLE+ App: With the SOLE+ app, you can access hundreds of free fitness classes and track your performance, progress, and goals.
  
• For All Fitness Levels: SOLE ellipticals like the E95S and E35 offer multiple pre-programmed workouts and adjustable settings for personalized challenges and effective training.

Ready to take your workouts to a whole new level? Get yourself a SOLE elliptical and make strides in your fitness!

Frequently Asked Questions

Can ellipticals replace weightlifting?

Ellipticals are excellent for cardiovascular health and can tone muscles, but they are not a substitute for weightlifting if your goal is to significantly build muscle mass. 

How often should I use an elliptical?

Depends on your goals. For general cardiovascular health, aim for at least 150 minutes of moderate aerobic activity per week, which could translate to 30 minutes on the elliptical five times a week. If you're targeting weight loss or specific fitness goals, you can increase the duration or intensity of your workouts.

Will using an elliptical help with weight loss?

Yes, using an elliptical can contribute to weight loss as it burns calories and boosts cardiovascular fitness. To maximize weight loss, combine elliptical workouts with a balanced diet and other forms of exercise, such as strength training, to increase muscle mass and metabolism.

What are some good elliptical machines on the market? 

The SOLE E95S Elliptical has adjustable incline and resistance levels so you can set your own pace that matches your fitness goals. Our E35, which also has adjustable incline and resistance, is another great choice at a more affordable price point.