Upper body training for beginners: how to strengthen chest, arms and back

Tamara Villa

If you’re just starting to lift weights, you probably know that you need to do it to
all your muscle groups: chest, back, shoulders, biceps, triceps, core and lower body. That sounds like a lot, but actually
you don’t need to do so many exercises to get the benefits of lifting weights: lose body fat, get stronger, feel safe in your movements and do daily activities with total comfort.

beginners often start with a
total body exercise programBut that’s not the only option. These workouts are shorter and may fit better into a busy day. Can
split easily your workouts for
work on different muscle groups on additional days. To your liking and need.

training of the
upper body for beginners It is perfect for those who want to start training
force. Includes easy-to-follow dumbbell exercises that target all
muscles of the upper body, as well as in the
core. The idea is to start building strength and muscle to create a solid foundation that allows you to move on to more challenging workouts.

Is essential
choose weights carefully. It is better to sin by default than by excess. At first, use weights
lighter So you can
perfect your technique. Focus on doing the exercises correctly. Once your body has gotten used to them, you can try using heavier loads.

And various things you should remember before… Start with a c
5 minute encouragement Light cardio or use very light weights with each exercise to warm up your entire body. Perform each exercise with
1 series of 15 repetitions. The last repetition should be challenging, but doable. Modify or delete any exercise that causes you pain or discomfort.

Modified push-ups (chest)

Starting on the
hands and the
kneesmove your hands forward until the
back flat and the
hands be
wider than shoulders. Bend your elbows and do a pushup, landing as deep as possible. It’s okay if you can only go down a few inches at first. Make sure the
head and the
neck be

Woman in sportswear/PEXELS

If it’s too hard for you, move the m
years back to take some weight off the upper body. You can also try a modified version, such as a
incline pushup or one
wall bending if the push-ups on the floor are complicated. You may need to strengthen your upper body and core to move on to more challenging pushups.

Lat pulls with band (back)

sit or stand
standing while you hold a
resistance band with both hands. Your hands should be about 2-3 feet apart, although you may need to
adjust the position of your hand to get
more or less tension. The closer the hands are, the more difficult the exercise will be.

To start, put the
straight arms and, keeping the left hand in place, squeeze the right side of the back and open the band, pulling the
right elbow to rib cage. Return to the starting position and repeat. Beam
15 repetitions with the right arm, then switch and do 15 with the left side.

Back extensions (back)

Lay down
face down on a mat and place the
hands on the ground next to the ears, with elbows bent. Engage your abs and slowly lift your chest off the floor, concentrating on using your
lower back muscles. You can use your hands gently for support if you need to, but try to use your back muscles as much as possible. Go down and repeat.

Woman in sportswear exercising/PEXELS

Biceps curl (biceps)

bicep curls, you may be able to use a heavier weight. Get up with the
feet hip-width apart and hold the
weights in front of the thighs with the palms facing out. Squeeze your abs and bend your elbows, bringing the weights toward your shoulders. Make sure your
elbows don’t go forward, but stay on your torso. Slowly lower your back without losing tension in the muscle and repeat.

Lateral raises with bent arms (shoulders)

For the lateral raise exercise, you will need to go a little lighter. Get up with the
feet hip-width apart and hold dumbbells with your arms bent at 90 degrees, palms facing in. keeping the
90 degree angleRaise your arms straight out to the sides, keeping your elbows in a fixed position. lift up to
shoulder level. At the top of the movement, your arms should be parallel to the floor. Go down and repeat.

Triceps kickbacks (triceps)

For this exercise, you can place your foot on a
step or platform and support your body with one hand while you work with the other side. Otherwise, hold a
weight in right hand and tilt it from the hips until your torso is at about a 45-degree angle, or if you can, parallel to the floor. rest your
left hand on thigh to support your lower back. She begins by raising her right elbow so that it’s right next to her back. Keep your arm in that position as you extend your right arm back, squeezing the back of your arm. Go down and repeat.