Watch: 7 steps to develop your muscles

A strong upper body is good for more than opening a stubborn bottle of mayonnaise. Exercising your chest, biceps and triceps for 30 minutes a day puts you on track to be at your best in your preferred sport.

To gain the perfect amount of power in your upper arms means sticking to a planned exercise routine that will ensure your muscles are optimally built in a balanced manner. Upper body workouts improve calorie loss and also reduce the risk of injury.

READ| Watch: Fitness workout for beginners

See these steps that strength and conditioning instructor Myles Usher has put together.