What is the Upper Body Workout for Beginners?


Are you finding ways to lose the upper body weight? If yes, then you need to figure out the outline and style of the exercise for it. Having a heavyweight on the upper body is one of the biggest problems for everyone nowadays. However, there are many reasons for gaining the upper body weight but you can’t depend on the one reason. The hormonal changes and stress are the main cause of the upper body weight.

On the other side, various people are there that don’t compromise on the minor weight gaining. They try to quickly rush to the gym, so that, they could look good by losing weight. If you are one of them and facing the same trouble then read this article till the end. Because we are going to discuss some important points and ways of workout that will help you in shaping your upper body.

What Are the Causes of the Upper Body Weight?

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Some people have an abnormal routine for consuming food or they don’t set time for their daily meals. Moreover, the high intake of junk food and soft drinks can also be the reason for gaining upper body weight. Besides this, disturbance of the mental health condition, for instance, stress, depression, anxiety, and negative thoughts impart a major role. Besides this, the busy schedule becomes the main hurdle for their weight loss purpose. But now it can be easy for such people by using the Wellyx gym management software. These types of cloud-based technology have multiple options for fitness enthusiasts and members. From managing the appointment to the online classes, this software covers all.

What Are the Causes of the Upper Body Weight

However, the sudden fluctuations in the body affect the weight as well. It is an extremely ordinary thing to gain weight with time. Even if a person suddenly gains body weight in a very short time. Then he or she must be feeling something bad about their health. On the other side, often women face the sudden weight gain when they deal with:

  • Consuming more unhealthy food.
  • High intake of fried food.
  • Disturbance of the menstrual cycle.
  • Stress, anxiety, or depression.
  • Menopause
  • Lack of sleep and physical activity.

Though these reasons are common, they are alarming.

How to Lose Upper Body Weight?

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If you are a beginner and want to get rid of the heavyweight then you search the ways to reduce your weight. You need to follow these workouts, so that, you can easily get relief from the bulky body. Here are some of the workouts for beginners and their benefits:

1- Lat Pull Down


Sounds odd? Yes, pull-ups are good and important for the body and it is one of the best exercises for fitness enthusiast. But being a beginner is not easy for you to start your workouts with push-ups. It is a fact that pulling down is way far easy for new people. So, it’s better to become a pro in it and get proper training from professionals. Moreover, you can see at your gym that most people try to use heavyweight at the early stages. But they should start their workout with light weightlifting. On the other side, the expert and professional trainers advise you to keep your upper body workout too light. Additionally, don’t try to feel the pressure of losing the upper body weight. You will slowly achieve your goal but for this, you don’t need to compete with anyone. Because everyone has different body mechanisms and structures.

How to Do It?

The mechanism of this workout is tremendously good and easy because you’ll not feel any type of burden on you. While doing the pull-down movement, your hand must be wider than your shoulders’ width. Even try to keep your movement slow, when you pull the bars down. By doing this you can reduce the chances of the momentum. Then try to pull the bars right near your chin and the upper chest. Always keep your chest up, and tag your shoulders back and down at the same time. Squash your back, and then bring your back to the top of the position. Moreover, your arms will want stability, so, therefore, your fitness trainer advises you to keep your exercise light at the beginning. So that, you could focus on the lats and less attention to your arms.


The main advantage of this type of workout is that:

  • It is one of the best and excellent ways for losing upper body weight.
  • Also, beginners can perform this task amazingly.
  • The pull-down exercise is an excellent auxiliary for the chin-ups. Moreover, it is good for those who have difficulty doing regular exercise.
  • The pressure of the pull-down is as same the pressure of the pull-ups to some extent.
  • Even you can use your hips flexors and abdomen during this workout.
  • According to recent research, the pull-down workout ten times helps for reducing the abdomen muscles.
  • On the other side, the pull-down workout is beneficial for the sportspersons including the athletes.
  • Furthermore, it is also good for swimmers, gymnastics, wrestlers, and cross-country skiers.
Pro Tips:
  • Try to keep good and balanced control. Also, don’t push yourself back when you are pulling down.
  • To avoid the risks of injuries, try to keep your back straight. Because having the arch or round shape during the pull-down can damage your back.
  • You can even try a lower weight if you are unable to maintain the neutral spine in a form.

2- Bench Press

Do you want to add more muscles to your chest? Then you need to do the bench press workout because it is a good way of doing it. It is a chest exercise for enhancing or losing the muscles in the body at the same time. The mechanism of this workout is simple but it helps you in a very unique way. If you get help from the fitness expert then he will better explain how or from where you should start it. Besides this, you cannot do this workout at home because you need expert instructions. Many people make the mistake that they try to perform this exercise at home and in return, they get bad results. On the flip side, they follow some fitness channels on YouTube and try to copy them. Always remember that you need a pro for starting this kind of workout on your own.


Ways to Do

The mechanism is extremely easy and you’ll find it soothing when you will start this.

  • Sit on the bench and make your body calm or relaxed.
  • Your feet must be placed on the ground firmly.
  • Then try to keep the slightest arch on your back.
  • Now slowly grab the bar according to your shoulder’s width.
  • Keep your arms in the vertical position on the floor.

You can reduce the chances of injury or any other flaws in your body; if you follow the complete instructions. Without getting the complete instructions from your trainers will lead you to bad circumstances.

  • It is a compound exercise that includes the pectoralis major of the chest. It is the position of the anterior deltoids that place in the shoulders. It also incorporates an upper arm that contains the triceps brachii.
  • Moreover, the bench press exercise helps in strengthening and growth of the muscles on the chest.
  • The desire of enhancing the chest muscles is not only for the bodybuilders but a normal person can also get through this workout.
  • It is good for almost all ages because our body mass starts to decline over time.
  • The routine of the bench press can help you a lot in making your daily life activities simple and easy.
  • Also, the bench press workout is useful for athletes who use their continuous muscles’ energy.


Pro tips
  • Always make sure that the distance between you and the bar should be a little bit longer.
  • Moreover, your hand’s grip should be firm.
  • The incorrect thumb position will lead you to heavy or bad circumstances.
  • Don’t push your head on the bench. Try to keep the pressure on your arms and your shoulders.

3- Overhead Press

It doesn’t matter, whether you are planning for an extreme gym workout or wants to get back the flexibility of your back. You have to keep your muscle position and conditions good. Because having good muscles can help you in making your daily routine easy and active. For example, if you want to dish up the highest cabinet in your house, your muscles will use force for this purpose. The overhead press workout determines to maintain the upper body shape. Even it is also known as the shoulder press incorporates the overall exercise routine of a person.


How to Do?

Not every exercise that we do is easy and simple but sometimes it takes a lot of effort and struggle. Moreover, if you want to do a heavyweight exercise for losing the upper body weight then you need to understand its functions. Many people make mistakes that they direct rush to the gym without getting the proper information about the workout. On the other side, the professional fitness trainer will explain the complete scenario of the overhead press movements which is tremendously simple. The entire resistance of the overhead press applies to your head. Even it has multiple ways to start this workout:

  • You can use both hands at the same and in the same position.
  • On the other side, this workout is also applicable by hand.
  • Even a single barbell requires the force or struggle with both hands.
  • So that, you can hold one free weight with each hand.

Workouts like the overhead press have multiple benefits that become the part of your routine, for instance:

  • It helps you in strengthen your shoulder muscles and increases their size.
  • Also, it is good for tuning the muscle’s strength and size.
  • The overhead press workout is beneficial for your abdominal muscles and also incorporates with the lower back.
  • Besides this, it deals with stabilizing the spine when you stand straight while performing this exercise.
  • It has almost the same workout process as the bench press.


Pro Tips
  • You need to keep your entire body stiff and try to slowly lift your arms overhead.
  • If you feel that you can’t easily line up your arms with ears then you should stop this workout.
  • Even you can avoid the use of dumbbells, barbells, and kettlebells for this workout.
  • Besides this, your body needs to stable the mobility of the shoulders.

4- Triceps Extensions

The triceps extension is an upper arms exercise that is often known as the welcome to the gun show. Most people demand such kinds of workouts after the bicep pumps but it rarely happens. The triceps extension is an extreme workout for controlling the elbow muscles. Even the triceps brachii is generally three-headed muscles that include the two major actions. The first action is the straightening of the elbow and the second one is the pulling of the arm downside. The pulling position of the arms includes the overhead or the front side of the body including the shoulder extension. According to research, the triceps workout is also beneficial for stabilizing the shoulder joints.


How to Do?

Using the dumbbells and the kettlebell are the most common ways of performing this type of workout for the upper body. Even you can use the dumbbells while sitting or standing depending on your choice. You just need to hold the weight above the head and hold the dumbbells with both hands. Moreover, the same process goes for the kettlebell for this kind of workout. Now, try to move your elbow slowly down and keep the weight low behind your head as much as you can. Furthermore, try to keep engaged your core and trunk upright and the weight trail your spine. Now, repeat the process and slightly straighten your elbow then spread the weight overhead. You can use the complete spread positions for a moment and repeat the process while keeping the process slow.

  • Making a routine of this workout can increase your stamina and you can easily lose the extra muscles from the upper arms.
  • The huge variety of these triceps’ extensions, e.g.: lying, standing, or sitting makes the person comfortable.
  • It helps in the reduction of the extra muscles in the upper arms and increases the joint’s flexibility.
  • If you want to build or reshape your upper posterior arms then this workout is good for you.
  • According to the research, the routine of the triceps enhances the flexibility in the body and makes your daily task easy.


Pro Tips
  • Don’t try to do this weightlifting in the bending position of your body because it is only for standing, lying, or sitting position.
  • Keep your body stiff and try to focus on your weight.
  • Also, if you are a beginner and finding difficulty in performing this exercise while standing. Then you can do it while lying or sitting on the bench.

5- Biceps Curl

This is the highly familiar weightlifting for losing the upper body weight for beginners that works for the muscles’ arms. It is lesser extended for the lower arms. If you want to see quick results in your appearance and strength of the body then do the biceps curl. This type of exercise is divided into multiple variations that include various gym equipment. This equipment incorporates dumbbells, kettlebells, barbells, resistance bands, and other cable machines. Even the starting process is highly simple so you can start this weightlifting while standing and changing the position of the curls. Not only this but you can perform this exercise at home, or the gym wherever you want. This biceps curl is an extremely common exercise that is often referred to for upper-body strength.


How to Do?

The process of the biceps curl is extremely easy and flexible;

  • You just need to select the size of the weight that you can lift for almost 10 minutes in a good form.
  • If you are a beginner and recovering from the injuries or resuming your exercise after a long-time. Then you can use the weight of 2 pounds.
  • Furthermore, standing firmly on your feet and engaging your abdominal muscles, it will become easy for you to perform it.
  • Now hold each dumbbell in both hands and keep your arms relaxed and calm. Your hand palms should face the downward direction.
  • By keeping your upper arms in a stable position and shoulder relaxed, and elbow on the bending side, dumbbells can approach your shoulders.
  • Keep your elbow near your ribs and exhale during the weightlifting.
  • You can lower the weight at the initial position.
  • If you are a beginner then do 5-6 curls.

Here are some of the benefits of the biceps curls for losing the weight of the upper body:

  • The purpose of the curls is to lose the extra fats from your upper arms and it also works for the lower arms muscles.
  • It is designed for the brachialis and brachioradialis muscles that every human uses for any type of activity.
  • Even these curls can make your daily life activity fast and active for a long time.
  • The standing arm curls can increase the strength of your upper arms and you start to use your arms in the correct ways.


Pro Tips
  • Being a beginner, it can be harmful to your upper body to be fast in this exercise.
  • If you don’t keep your elbow in the wrong position then you can get an injury in that area.
  • You can change the position for performing this exercise after some time.

Wrapping it Up

The upper body becomes a reprehensible thing for various people and people feel shame when others discuss their problems. However, some people do various exercises for reducing these kinds of situations but often people prefer to go to the gym. So that, they can better perform under the better instructions of their fitness coach.

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