upper body workout for beginners
My friend asked me for some upper body workout ideas which made me think – oh let me write an upper body workout for beginners on my blog. So I can give this to her and also help y’all out who want to go to the gym but are scared. Not gonna lie the gym is definitely an intimidating place. It was people on youtube who made the process less scary for me when I started out. So it’s time I also give back.
Since I am releasing this video on hyrox this week, it seems fitting that I share with y’all some tips on how to grow in strength this summer and beyond! In the past I have given beginners tips on running and weightlifting. But this time let’s focus on upper body. This upper workout for beginners is a quick one because a longer list isn’t always better. In fact, I’ve learned that it’s vital to stick with basics so let’s start there friends
(and yes, I traced and drew all of these images for fun. they are imperfect but I hope you enjoy these mini me’s).
Shoulder Press
- Muscle Focus: Deltoids aka the anterior and lateral parts of shoulder
- Form 101: Move bench from completely upright to slightly bent, lift elbows up, bend them in a 90 degree angle and keep them slightly bent. You can do this standing or sitting on a bench. If you do it standing, you’ll also just have to make sure you keep your back straight – which is why I recommend the bench for support
- Sample Video: https://www.youtube.com/shorts/k6tzKisR3NY
Bicep Curl
- Muscle Focus: Biceps – front of your upper arm
- Form 101: Keep your arms bent in 90 degree angle and close to your side then move them up towards your chest, then move your arm downwards. When you move your arm downwards, make sure you keep your arm slightly bent – you don’t want it to be completely straight. If you feel like this is challenging, lower the weight.
- Sample video: https://www.youtube.com/shorts/j1FjaWu5Am4
Chest Press
- Muscle Focus: Chest, front deltoids and triceps
- Form 101: Lay your back on the bench, place dumbells in your hands in a horizontal position, push the weights upwards like you are reaching the sky and then bend elbows till they look like a v. This time you don’t want your elbows at a 90 degree angle!
- Sample Video: https://www.youtube.com/shorts/mTaiQemkEpU
Lateral Raises
- Muscle Focus: lateral deltoid aka lateral shoulder
- Form 101: bend body at a 45 degree angle, bend arms slightly and lift your arms while keeping them slightly bent. You don’t want to lift them past your shoulders though
- Sample video: https://www.youtube.com/shorts/UFcaodmbXd8
Voila! That’s it! I STILL use these core workouts today. So this upper workout for beginners can apply to anyone at any level. Now go workout & get strong today friends!
