If you're new to working out, the idea of starting an upper body workout routine can be intimidating. You may not know where to start, what exercises to do, or how often to do them. But fear not, because with the right guidance and a bit of dedication, you can create a workout routine that will help you achieve your fitness goals.
Starting a new workout routine can be overwhelming, especially if you're not used to exercising regularly. You may experience soreness, fatigue, and even injuries if you're not careful. It's important to start slow and gradually increase the intensity of your workouts to avoid any injuries and to allow your body to adapt to the new routine.
The best upper body workout routine for beginners should include exercises that target the major muscle groups in the upper body, such as the chest, back, shoulders, and arms. A full-body workout that targets both the upper and lower body can also be beneficial for overall strength and fitness.
In this article, we'll cover the best upper body workout routine for beginners, including exercises, sets, and reps, to help you get started on your fitness journey.
Warm-up
Before starting any workout routine, it's important to warm up properly to prevent injuries and prepare your body for exercise. A good warm-up should include 5-10 minutes of light cardio, such as jogging, cycling, or jumping jacks, followed by dynamic stretches that target the upper body, such as arm circles, shoulder shrugs, and chest openers.
Upper Body Exercises
1. Push-ups: This classic exercise targets the chest, shoulders, arms, and core. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. Aim for 3-4 sets of 10-15 reps.
2. Dumbbell Rows: This exercise targets the back, shoulders, and arms. Start by holding a dumbbell in each hand and placing one foot in front of the other. Lean forward at the hips, keeping your back straight, and pull the weights up towards your chest, squeezing your shoulder blades together. Lower the weights back down and repeat on the other side. Aim for 3-4 sets of 10-15 reps on each side.
3. Shoulder Press: This exercise targets the shoulders, arms, and upper back. Start by holding a dumbbell in each hand and standing with your feet shoulder-width apart. Raise the weights up to shoulder height, palms facing forward, and press them up overhead. Lower the weights back down to shoulder height and repeat. Aim for 3-4 sets of 10-15 reps.
Cooldown
After your workout, it's important to cool down properly to prevent injuries and help your body recover. A good cooldown should include 5-10 minutes of light cardio, such as walking or cycling, followed by static stretches that target the upper body, such as tricep stretches, chest stretches, and shoulder stretches.
Question and Answer
Q: How often should I do this workout routine?
A: Aim to do this workout routine 2-3 times per week, with at least one day of rest in between workouts.
Q: Can I do this workout at home?
A: Yes, all of these exercises can be done at home with a set of dumbbells and a mat.
Q: What if I can't do a full push-up?
A: Start with modified push-ups on your knees or against a wall, and gradually work your way up to full push-ups.
Q: How long should I rest between sets?
A: Aim to rest for 30-60 seconds between sets to allow your muscles to recover.
Conclusion of Best Upper Body Workout Routine for Beginners
Starting a new workout routine can be challenging, but with the right guidance and a bit of dedication, you can create an upper body workout routine that will help you achieve your fitness goals. Remember to start slow, warm up properly, and gradually increase the intensity of your workouts. Aim to do this workout routine 2-3 times per week, and don't forget to cool down properly after each workout. With persistence and consistency, you'll be on your way to a stronger, healthier upper body in no time!
