Not only do the lower portions of computer user bodies need to get and stay in shape, so do the upper portions. And to help work out and tone up those upper bodies, let's take a look at the muscle groups involved and see how to get them fit and toned regardless of how many hours you spend at the keyboard.

The basic upper body muscle groups in your body are your shoulder muscle group, upper back muscle group, arm muscle group and chest muscle group. Let's take a closer look at each.

Shoulder Muscle Group

The shoulder muscle group is made up of your deltoids and your rotator muscles. Your deltoid muscles are defined as dense and triangular in shape, and they protect your shoulder joints, passing over them. Deltoid muscles feature three main areas; the front or anterior region, the side or lateral region, and the rear or posterior region. You need to build up these three regions to increase the range-of-motion movement of your shoulders, plus to improve and increase their functionality, shape and overall appearance with respect to the rest of your body.

Your rotator muscles, also known as your rotator cuffs, are located right under your shoulders and work at positioning your arms. So you need to work on these to help keep your arms limber, lifting arms out and bringing them back down to your sides.

Upper Body Muscle Group

Your upper body muscle group houses your rhomboids and trapezius. Your rhomboid muscles are small and located in your mid-back region. They work to move your shoulder blades and help with posture.

The trapezius is triangle-shaped and travels from the middle of your back up and over your should blades (covering them) to your neck. They work coordinating the movements of your shoulder blades with your head.

Arm Muscle Group

Your arm muscle group includes your triceps, biceps and forearm muscles. Your triceps are large, passing along the back side of your upper arms. They function opposite your biceps in elbow movements.
Your biceps are large and on the front side of your upper arm, working with elbow-bending motions. And your forearms are between your wrist and the elbow, coordinating finger, hand and wrist motions - your keying mechanisms for your computer!

Chest Muscle Group

And your chest muscle group refers to your pectorals or pecs. These are four flat muscles, one pair on either side of the front of your chest. Pecs work with coordinating your upper arm and shoulder motions.