"The Ultimate Guide: Building Upper Body Muscles For Beginners"
M. L. Divino, C. J. Vaflor
In this article, we will provide detailed and practical information to help beginners who are new to strength training and looking to build upper body muscles. The focus will be on exercises and techniques that target the muscles of the chest, shoulder, traps, back, abdominal and arms, including biceps, triceps, and forearm. Please do read the entire article as this will help you achieve your muscle-building goal.
Here are the gym workouts for beginners to help build their upper body muscles:
For Traps
1. Dumbbell Seated Shrug
• Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
•Elevate your shoulders and hold the contracted position at the apex of the motion.
•Slowly lower your shoulders back to starting position.
For Shoulder
1. Dumbbell Seated Overhead Press
• Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
• Raise the dumbbells upwards and pause at the contracted position.
• Lower the weights back to starting position.
For Biceps
1. Barbell Curl
• While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
• Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
• Hold the contracted position for a second and squeeze the biceps hard.
• Slowly bring the weight back down to the starting position.
For Triceps
1. Cable Push Down
• You can use any attachment for this. The cable should be set all the way at the top of the machine.
• Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.
For Forearm
• Grab two dumbbells with an overhand grip and lay your forearms across your knees.
• Let your wrists flex fully, then extend your wrists.
For Chest
• Place your hands firmly on the ground, directly under shoulders.
• Flatten your back so your entire body is straight and slowly lower your body
• Draw shoulder blades back and down, keeping elbows tucked close to your body
• Exhale as you push back to the starting position.
• Raise the bench to a 30 - 45 degree angle
• Lay on the bench and set your feet on the ground.
• Raise the dumbbells with straight arms then slowly lower them to about shoulder width.
• Raise them again until your arms are locked and at the starting position again
For Obliques
1. Cable Pallof Press
• Use a handle attachment, set the cable at nipple level, walk a few steps away, and face sideways.
• Start with both hands on the handle and your fists against your chest.
• Press the handle forward until your elbows are fully extended, then pull the handle back to your chest.
1. Hanging Knee Raises
• Grab the bar and hang, your body still and your legs straight.
• Slowly draw your knees up to your chest
• Once you have raised your knees as high as possible, lower your legs and repeat. Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
• Duration of these movements should be slow so that you do not utilize momentum, enabling you to get the most out of the exercise.
For Traps (Mid back)
1. Dumbbell Row Unilateral
• Brace your off arm against something stable (bench, box). Stagger your stance so your leg on the side of your working arm is back.
• Try to get your torso to parallel with the ground. That will extend your range of motion.
• Let your arm hang freely and then pull your elbow back. Imagine you've got a tennis ball in your armpit and squeeze it each rep.
For Lower Back
1. Superman
• Lie face down on the floor with your arms fully extended in front of you.
• Simultaneously raise your arms, legs and chest off of the floor and hold the position.
• Slowly lower your arms, legs and chest back to the starting position. Repeat.
For Lats
1. Machine Pulldown
• Grip the bar with the palms facing forward, your hands need to be spaced out at a distance wider than shoulder width.
• As you have both arms extended in front of you holding the bar, bring your torso back around 30 degrees while sticking your chest out.
• Pull the bar down to about chin level or a little lower in a smooth movement whilst squeezing the shoulder blades together.
• After a second of squeezing, slowly raise the bar back to the starting position when your arms are fully extended.
Visit Musclewiki.com for more information about building your upper body muscles!
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