Basic Upper Body Workout For A Better New You

If it is your first time to engage in a daily workout, you should start by doing basic exercises.

There is no need to push yourself into doing something already intermediate when you are only a beginner. You can begin with basic upper body workout, which can prepare for more challenging exercises ahead.

A basic upper body workout includes exercises for the chest, shoulders, arms, and back. For someone who is only starting, you can perform one set of 12 to 16 repetitions of these exercises and get enough rest to allow your muscles to adjust and recover.

You can also modify your exercises to suit your fitness level. Here are examples of basic upper body workout exercises you can try:

Chest or bench press

Lie on the floor with your abs contracted. Lift weights straight above your chest. Bend your elbows and lower arms until elbows are below the shoulder level. Contract your chest and raise arms upward.

If using a flat bench press, use free weights and perform 4 to 6 sets in a pyramid set. You may reduce the number of repetitions or reduce the weights from time to time to improve your upper body workout.


Upper body workout includes exercises that strengthen and tone the biceps. Perform a standing biceps exercise using a pulley or free weights. Do not swing the weights and keep elbows close to your side. Use heavier weights first then lighter ones. Do ten repetitions on each set.


Perform three sets in a tricep dips machine. You can do this as many times as you want. In addition, you can use a straight bar or cable rope extension to strengthen muscles in your triceps.

Do this by pulling down the weights while keeping your head up and your shoulders back. Contract your abdominal muscles and tuck elbows close to your side.

Push ups

Push ups is a common upper body workout exercise. Start by positioning yourself on the floor on a push up position. Make sure that your hands are wider than your shoulders.

Bend your elbows and lower your body into a pushup. Keep your abdominals tight and avoid sagging in the middle. Push back and repeat from the beginning.

Back extension

Your upper body workout should also target muscles on your back. Do a back extension exercise by lying face down with hands lightly cradling your head.

Raise your upper body a few inches from the ground while keeping the head and neck aligned at the same time. Hold the position for 3 to 4 counts and then repeat.

Overhead press

Stand and hold weights in your hands. Bend your elbows and raise weights next to your shoulders. Push weights over your head with elbows straight and palms facing each other a little in front of the head. Lower the weights and repeat.


Dips can make your upper body workout more challenging and effective. Sit on a chair with your hands next to your thighs. Balance your arms, move back in front of the chair with legs slightly bent.

Bend your elbows and lower body while keeping the shoulders down with elbows parallel to each other at 90 degrees. Return to your original position and repeat.

In order for your upper body workout to be effective, do not stick to only one workout routine. It will also help if you perform quality sessions with enough rest in between.

You also have to feed your body with foods rich in protein to build and repair body tissues. Moreover, keep a record of your upper body workout sessions to monitor your progress.