How to Build Upper Body Strength for Aerial Silks

If you’re fascinated by the mesmerizing performances of aerial silks artists and dream of joining their ranks, building upper body strength is vital. Aerial silks require not only grace and flexibility but also incredible upper body strength to execute those stunning moves. In this blog post, we’ll guide you through effective exercises and techniques that will help you develop your upper body muscles specifically for aerial silks.

1. Engage in Regular Strength Training Workouts

To build upper body strength, incorporate regular strength training workouts into your fitness routine. Focus on exercises that target the arms, shoulders, chest, and back muscles as they play a crucial role in executing aerial silk poses.

a) Push-Ups

Start with traditional push-ups to strengthen your chest, triceps, and shoulders. Gradually increase the number of reps as you become more comfortable.

b) Pull-Ups or Assisted Pull-Ups

Pull-ups are excellent for developing arm and back muscles essential for aerial silk movements. If pull-ups are too challenging initially, opt for assisted pull-ups using resistance bands or an assisted pull-up machine at your local gym.

2. Incorporate Yoga into Your Fitness Routine

In addition to traditional strength training workouts, incorporating yoga sessions can be highly beneficial when building both strength and flexibility required for aerial silks routines.

a) Downward-Facing Dog Pose (Adho Mukha Svanasana)

This pose helps improve shoulder stability while stretching the shoulders and hamstrings simultaneously – a perfect combination for anyone aiming to excel in aerial silks!

b) Plank Pose (Phalakasana)

An excellent exercise for strengthening the core, arms, and wrists – all essential for maintaining stability during aerial silk moves.

3. Concentrate on Specific Muscle Groups

In addition to overall strength training, focus on specific muscle groups that play a significant role in aerial silks performance.

a) Biceps and Triceps

Bicep curls and tricep dips are ideal exercises to develop arm strength required for gripping the silks effortlessly.

b) Shoulders and Back

Strengthening your shoulders is crucial as they provide support while executing various poses. Incorporate exercises like shoulder presses, lateral raises, rows, or reverse flyes into your workout routine.


Building upper body strength is an important aspect of preparing yourself for the enchanting world of aerial silks. Remember to incorporate regular strength training workouts targeting specific muscles along with yoga sessions to enhance both strength and flexibility. Stay committed, be patient with yourself throughout this journey, and you’ll soon witness remarkable progress in your abilities on the aerial silks!