A Beginner's Workout On The Upper-body Muscles

A complete upper-body workout for beginners targets the chest, back and shoulders. The muscles of the biceps and triceps in the arms assist in many exercises for the other muscles of the upper body. Beginners sometimes want to start working out full force, but starting slow with fewer exercises and workout sessions lets you build up strength and endurance safely.

Back Exercises

A beginner's workout should use beginner-level exercises. The seated lat pulldown is an example of an appropriate back exercise. To use the machine, sit on the seat facing the weight stack and grip the ends of the bar with your arms straight. Your feet are on the floor with the knees bent. Then, pull the bar toward your chest. Every weight machine has slight variations by brand and model. Weight machines have written instructions on the side to help you execute the exercises properly if you need assistance.

Chest Exercises

After your back exercise, move to a close-grip bench press machine to work your chest and arms. This machine targets the pecs and triceps. To begin, sit on the chair with your feet on the floor and push your back against the backrest. Grip the handles with your palms facing each other and your elbows bent. This is the starting position. Then, extend your arms in front of you. It is important to keep your back flush against the pad during this exercise. Tightening your abs helps you maintain a flat back.

Shoulder Exercises

A close-grip shoulder press machine targets your deltoids and also works your arms. To perform a shoulder press, sit on the machine with your back against the seat and your feet on the floor. Grip the handles with your elbows tucked to your sides and then press your arms straight overhead. Your back should stay flat against the seat during this exercise as well. Also, avoid shrugging your shoulders as you press your arms overhead.

Reps, Sets and Frequency of Workouts

As a beginner, you might become tired after a single set. Do not push yourself to keep going, or your exercise form will be sloppy. Bad form can result in injuries or in working incorrect muscles. Instead, gradually work up to two to three sets, which is ideal for a beginner. Start with 10 repetitions at a weight you can handle and work up to 15 repetitions with heavier weights for the resistance training exercises.

Beginners generally start with two full-body workouts per week and then work up to three. The body adapts to two workouts quickly. Three workouts on non-consecutive days doesn't give your muscles a chance to atrophy, or weaken, so they continue to make progress. You should follow these instructions if you're doing lower-body workouts the same day as your upper-body workouts. However, if you're a beginner doing upper-body workouts on one day and lower-body workouts the next, then do only one or two lower-body workouts and one or two upper-body workouts each week.