{"id":928774,"date":"2026-10-11T08:00:13","date_gmt":"2026-10-11T08:00:13","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/928774\/"},"modified":"2026-10-11T08:00:13","modified_gmt":"2026-10-11T08:00:13","slug":"emma-willis-50-builds-upper-body-muscle-with-these-4-go-to-exercises-i-do-want-to-be-strong","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/928774\/","title":{"rendered":"Emma Willis, 50, builds upper-body muscle with these 4 go-to exercises \u2013 \u2018I do want to be strong\u2019"},"content":{"rendered":"

Although she works out regularly, movement became a greater priority for Emma Willis<\/a> in her 40s, reflecting a wider shift in her approach to health and wellbeing.<\/p>\n

‘I didn’t really show up for myself for a long time…The list was long and I was at the bottom of it. But I’ve changed that a lot,’ the Strictly presenter and former WH cover star<\/a> said, even managing a quick burst on the rowing machine before her shoot.<\/p>\n

‘Probably from when I turned about 45, I could feel myself changing and getting older and being more tired. [I began] changing things like sleep and giving myself time to do something,’ she said. ‘Even if that’s something I don’t want to do; I don’t want to go to the gym, but I do want to be strong.’<\/p>\n

Generally, she trains with PT Rob Solly<\/a>, incorporating multiple functional movement patterns to help ‘make the body as resilient and functional as possible,’ he previously told WH<\/a>.<\/p>\n

While she often trains alone, she also occasionally makes time for a workout<\/a> with husband Matt.<\/p>\n

‘Couples that train together…ache together? Is that the right phrase?’ she once shared<\/a> on Instagram as the pair completed a Solly-programmed full-body workout.<\/p>\n

Emma Willis’ 4 upper-body exercises1. TRX row\"Image<\/p>\n

Perform: 3 x 10 reps<\/p>\n

Grab both TRX handles with your palms facing each other.Walk your feet away until you’re at a 45-degree angle to the ground \u2013 the more parallel you are to the floor and the closer your feet are to the TRX anchor, the harder the move becomes.Rest your heels on the floor about shoulder-width apart. Lean back until your elbows are straight.Pull your chest towards the handles by driving your elbows back.Pause, then lower your body back to the start.2. Push-up with high five\"Image<\/p>\n

Perform: 3 x 10 reps<\/p>\n

Get into a plank<\/a> position with your hands slightly outside your shoulders. Keep your body in a straight line from head to heels. Brace your core, squeeze your glutes and keep your hips level.Lower your body until your chest nearly touches the floor.Tuck your elbows close to your body so your upper arms<\/a> form roughly a 45-degree angle at the bottom of the move. Keep your core engaged.Pause, then push back to the starting position.At the top of the movement, high five your partner with the same hand.3. Dumbbell floor press\"Image<\/p>\n

Perform: 3 x 10-15 reps<\/p>\n

Sit on the floor with your knees bent and feet flat. Rest a dumbbell vertically on each thigh near your knees.
Lie back and bring your dumbbells above your chest, using your legs to shift the weights into position. Keeping your elbows bent, rest your upper arms on the floor, tucked at roughly a 45-degree angle to your body. Your forearms should be vertical.Exhale and press the dumbbells straight up until your arms are extended, without locking out completely.Pause briefly, then slowly lower the dumbbells with control until your triceps gently touch the floor.Keep your wrists straight and shoulder blades squeezed together.4. Dumbbell bench press\"Image<\/p>\n

Perform: 3 x 10-15 reps<\/p>\n

Lie face-up on a bench with your knees bent and feet planted firmly on the floor, roughly shoulder-width apart and under your knees.Hold a dumbbell in each hand at chest level, with your elbows bent and slightly out to the sides.Keep your wrists straight and shoulder blades pulled back against the bench.Press the dumbbells upwards until your arms are extended, without locking out completely.Pause briefly, then slowly lower the dumbbells back towards your chest until your elbows are roughly at 90 degrees and your upper arms are level with the bench, keeping your elbows at around 45 degrees to your body.\"liz<\/a><\/p>\n

Want to train like Liz Earle<\/a>?
Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It’s designed to remove one of the biggest barriers to fitness: time. You’ll train for just 35 minutes three times a week \u2013 Liz’s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz’s plan today.<\/p>\n

Get the plan<\/a>
<\/p>\n

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