Upper Body Workout for Beginners

As low as possible, bend elbows and do a push-up. You can start with a few inches. Align your head and neck and don't lead with your chin.

Chest push up


Lie on a step, bench, or floor and hold weights (5–8 pounds for women, 8–15 pounds for men; choose a weight that's good for you). Hold weights straight up over the chest with palms facing in.

Chest flies


Sit or stand with a resistance band in either hand. To adjust tension, place your hands 2–3 feet apart. Closer hands make the workout harder.

Lat pulls


Lay face-down on a mat with elbows bent and hands on the floor by the ears. Lift your chest slowly using your lower back muscles by engaging your abs.

Back extensions


Bend your elbows and curl the weights to your shoulders. Keep your elbows at your sides. Repeat, slowly lowering the muscular tension.

Bicep curls


Lift the arms straight to the sides with the elbows at a 90-degree angle. Raise shoulders. Your arms should be horizontal at the top of the action. Lower again. 

Bent arm lateral raises


Overhead presses are hard, so start light. Stand with hip-width feet. Bring the weights above, palms out. Keep your back straight and core strong. Arched backs may necessitate lesser weights

Overhead presses


Start by raising your right elbow next to your back. Squeeze the right arm as you extend it straight back. Lower again.

Triceps kickbacks


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