If you're new to working out, it can be intimidating to know where to start. The good news is, you don't need a lot of equipment or experience to build strength in your upper body. With just a few dumbbells and a little bit of space, you can create an effective workout that will help you see results and feel confident in your fitness journey.
In this beginner's upper body workout, we'll be focusing on exercises that target your chest, arms, back, and shoulders. The following six exercises will help you build strength and tone your muscles without adding bulk.
Our advised Zhoosh™ upperbody workout that's suitable for beginners:
Remember to use your Zhoosh PowerSport™ supplement as needed in between sets to replenish your electrolytes
Push-Ups: 3 sets of 8-12 reps
Push-ups are a classic exercise that work your chest, triceps, and shoulders. Start by getting into a plank position with your hands placed slightly wider than shoulder-width apart. Lower yourself down until your chest nearly touches the ground, then push back up to the starting position. Make sure to keep your core engaged and your back straight throughout the entire movement.
Dumbbell Bicep Curls: 3 sets of 8-12 reps
For bicep curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Keep your elbows close to your sides and curl the weights up towards your shoulders. Lower the weights back down slowly, feeling the stretch in your biceps.
Dumbbell Tricep Extensions: 3 sets of 8-12 reps
Tricep extensions work the back of your arms. Hold a dumbbell overhead with both hands and lower it behind your head until your arms are fully extended. Keep your elbows close to your ears and push the weight back up to the starting position.
Dumbbell Rows: 3 sets of 8-12 reps
Dumbbell rows target your back muscles. Start by standing with your feet hip-width apart and hold a dumbbell in each hand. Bend forward at the waist, keeping your back straight, and pull the weights up towards your chest. Lower the weights back down slowly and repeat.
Dumbbell Shoulder Press: 3 sets of 8-12 reps
Shoulder presses work your shoulders and triceps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Push the weights overhead, then lower them back down to the starting position. Make sure to keep your core engaged and your back straight throughout the entire movement.
Plank: 3 sets of 30-60 seconds
The plank is a great exercise for strengthening your core and improving your posture. Get into a push-up position, but instead of lowering yourself to the ground, hold the position for 30-60 seconds. Keep your back straight and your abs engaged the entire time.
Rest for 30-60 seconds between each set of exercises. As you get stronger, you can gradually increase the weight of the dumbbells you're using. Remember, proper form is more important than lifting heavy weights, so focus on using good technique and engaging the right muscles.
It's important to warm up before you start exercising. Do 5-10 minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and loosen up your muscles. Don't forget to stretch after your workout to help your muscles recover.
In conclusion, this beginner's upper body workout is a great place to start if you're looking to build strength and tone your muscles. With a little bit of effort and dedication, you'll be well on your way to achieving your fitness goals.
