It is no secret that exercise is good for you. In fact, it is one of the most important things you can do for your health.
Not only does exercise help keep your body in shape, but it also has a host of other benefits, such as reducing stress levels and improving mental health.
When it comes to getting started with exercise, many people are afraid to start because they don’t know where to begin. That’s why we’ve put together this list of six great upper-body exercises for beginners!
But first of all, we will talk about the benefits you can get from exercising.
Benefits you can get if you start to exercise
When it comes to our health, there are countless reasons why we should make exercise a priority in our lives.
Exercise provides numerous physical and mental health benefits that can improve every aspect of our lives.
Here are just a few of the many benefits you can expect from making regular exercise a part of your life:
- Improved cardiovascular health
- Reduced risk of heart disease and stroke
- Improved blood sugar levels
- Better mental health, including reduced stress levels and increased overall happiness
- Stronger bones and reduced risk of osteoporosis
- Reduced risk of some types of cancer
- Improved sleep quality
When you add up all the benefits that come with regular exercise, it’s easy to see why it’s such an important part of a healthy lifestyle.
Of course, the benefits don’t just apply to adults – children who exercise regularly have been shown to have better academic performance and reduced rates of obesity and other health problems.
Where to start as a beginner?
When you are starting out, it is important to find exercises that will be beneficial for your body.
There are many different types of exercises that you can do, but these six upper-body exercises are perfect for beginners.
These exercises will help to strengthen and tone your chest, arms, and shoulders. Here is the list of exercises you can do as a beginner:
The chest press is a great exercise for beginners because it is relatively easy to learn and provides a good workout for the chest muscles.
It is also a safe exercise to do, provided you use the correct weight and do not allow your body to hyperextend.
Lie on your back on a weight bench, with your feet flat on the floor. Hold a dumbbell in each hand with your palms facing forward.
Bring the weights together directly over your chest with your elbows bent. Press the weights up until your arms are fully extended.
Keep your abdominals pulled in so that you move the weights straight upward.
Reverse the motion and lower the weights to the starting position.
The Australian pull-ups are a great upper-body exercise that targets the back, biceps, and shoulders.
To do this exercise, you’ll need to find a sturdy overhead bar or beam that you can hang from.
Grasp the bar with an overhand grip, and then hang with your feet off the ground. Bend your elbows and pull your chest up to the bar.
Hold for a second, and then lower yourself back to the starting position.
Repeat this motion for as many reps as you can.
Push-ups on ball
The push-up is a classic exercise that works many muscles in your upper body. But did you know that you can make it even more effective by doing it on a ball?
This unstable surface forces your core muscles to work harder to keep you stable, which means you’ll get even more of a workout.
Plus, it’s just plain fun! Here are a few tips to make sure you’re doing push-ups correctly on the ball.
Make sure your hands are shoulder-width apart and place your foot on the ball.
- Inhale as you lower yourself down, and exhale as you push back up.
- Keep your core engaged the entire time.
- If you find that you’re wobbling too much, try moving your feet closer together.
- Don’t let your hips sag as you lower yourself down.
- Aim to do 12-15 reps.
Bench dips are a great way to work your triceps. They are also a good way to increase the strength and size of your pectorals.
To do a bench dip, you will need an exercise bench and a weight belt.
Position the bench so that its back is facing away from you and place your feet on the edge of the bench with your weight resting on your palms.
Slowly lower your body down by bending your elbows until you feel a stretch in your triceps.
Then, press back up to the starting position. Make sure to keep your abdominal muscles pulled in so that you do not put unnecessary strain on your lower back.
Repeat for the desired number of repetitions.
This move works the muscles in your back, shoulders, and arms. It is a great way to strengthen and tone these areas.
To do the plank row, you will need a bench or sturdy chair, and a resistance band. Step on the band so that it is around your feet.
Lie down on your back on the bench or chair, and place your feet flat on the floor. Hold the band in each hand, with your palms facing each other.
Now, lift your torso and hips off the bench or chair so that you are in a plank position. Keep your back flat, and your core engaged.
Bend your right elbow and pull the band to the side of your chest. Hold for one second, then release. Repeat on the other side.
The bicep curl is a great exercise for beginners because it helps to tone and strengthen the biceps muscles.
It is also a relatively easy exercise to learn and can be performed with free weights or machines.
When performing a bicep curl, ensure that your back is straight, your core engaged, and your elbows tucked in to your sides.
Curl the weight towards your shoulder, pause, and then slowly lower it back to the starting position.
Repeat for the desired number of reps.
So there you have it! Six great upper-body exercises for beginners that are sure to help you on your fitness journey.
These exercises are beneficial because they work multiple muscles at once, helping you to get stronger and more toned faster. Be sure to add them into your routine and see the results for yourself!