Upper Body Strength Training Exercises: Here is How to Start

John Hilario

Building upper body strength is important for functional fitness that can help you in daily life activities. Along with doing this, it improves your athletic performance, overall health, and well-being. 

If you are new to strength training or looking to refresh your workout routine, you can include some upper-body exercises in your training program to help you develop strength. These exercises will also improve your muscle definition. 

In this article, we will list down some easy and effective ways you can start doing strength training. Keep on reading to find out! 

Table Of Contents

Getting Started with Strength Training 

Before starting specific exercises, it's important to establish a strong foundation of technique and form. Start with lighter weights or resistance bands to practice proper movement patterns and gradually increase the intensity as you become more comfortable and confident with each exercise. 

Just be sure to focus on maintaining good posture, engaging your core, and using a full range of motion to maximize muscle activation and minimize the risk of injury. 

Horizontal Push-Ups  

The push-up is a classic bodyweight exercise that targets the chest, shoulders, and triceps while also engaging the core. To start doing push-ups, you will need to get in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels. 

Lower your chest towards the ground by bending your elbows, then push back up to the starting position. Be sure to keep your core engaged throughout the movement. You can also modify the exercise by placing your knees on the ground or placing your hands on a bench or step to make the exercise easier. 

Dumbbell Bench Press 

The dumbbell bench press is a key strength training exercise that targets the chest, shoulders, and triceps while also engaging the stabilizer muscles. Lie on a flat bench with a dumbbell in each hand, palms facing towards your feet. 

Press the dumbbells up towards the ceiling until your arms are fully extended. Just keep in mind not to lock your elbows while extending your arms. After this, lower the dumbbells back down to chest level, keeping your elbows at a 45-degree angle to your body. Focus on maintaining control and stability throughout the movement. 

Shoulder Press 

The shoulder press falls in the compound exercises category and targets the deltoid muscles of the shoulders, along with the triceps and upper chest. You can sit or stand with a dumbbell in each hand, palms facing forward, and elbows bent at 90 degrees. 

Press the dumbbells overhead until your arms are fully extended, then lower them back down to shoulder level with control. Keep your core engaged, and avoid arching your back or using momentum to lift the weights. 

This is one of the best workouts for upper body strength. You can learn more about the push workout on Legion Athletics to include more exercises in your routine. 

Progressing Your Workouts 

As you become more comfortable with these exercises, you can progress your workouts by increasing the weight, adjusting the number of sets and reps, or including variations and advanced techniques. 

Experiment with different grips, tempos, and angles to target different muscle groups and keep your workouts challenging and effective. Listen to your body, pay attention to signs of fatigue or discomfort, and always prioritize proper form and technique.