Overhead press - These are done while standing. Set your feet apart even with your hips. Keep your knees slightly bent. Holding weights level with your shoulders, palms facing each other, steady the weights. Press the weights over your head, extending your arms straight up. Keep palms toward each other. Do not arch your back or lock your elbows. Hold the weights steady for a count of ten, then slowly lower to starting position. Repeat 12-15 times. You can use hand-weights, dumbbells, cans of vegetables, or any other weight that can be safely held in your hand. Increase weight as your muscles become stronger. Increase repetitions to 20-25 times each session as you adjust to the weight.

In addition to targeted individual exercises, there are lots of activities that improve arm muscle tone and work to strengthen and define the various arm and upper chest muscle groups. Sports involving throwing a ball (i.e. baseball, football) and sports that use the arms and chest for power (i.e. rowing, tennis, squash) are all excellent ways to build, strengthen, and tone arm and upper chest muscles.