Free Beginners Upper Body Workouts
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Push ups are one of the best upper body workouts for beginners to get fast results.
Many beginners are unsure about where to place there hands when doing push ups. They are worried that they must have their hands close to their body which makes it hard to do, or a some believe that you need your hands out from your body. It really does not matter, as long as you are not getting pain in your joints. To put that last point into perspective, muscle pain is good. That means you are working your upper body muscles and as they recover they will get stronger ready for the next stress that is placed on them. That is different to joint pain.
There are however a few tips to help you with your upper body workout for beginners. When doing push ups, a great way to reduce the stress on your wrist is to do the push up with your wrist in line with your arm. That is, don’t rest your weight on your hand, but keep your wrist straight. To reduce the pain on your knuckles, use a pillow, or a stand designed for push ups.
Keep your back straight to reduce pressure on your lower back. This is important.
Next, make sure that as you lower down and raise your body you keep the motion fluid and smooth. Jerky actions will only cause you to get sore joints. Focus on slow smooth push ups to get the maximum benefit for your upper body workout. The best way to do a push up is take 2 seconds to lower your body and 2 seconds to raise your body.
The best way to start push ups for beginners is to use your knees as the pivot point on the ground rather that your feet. That takes a lot of the stress off your upper chest while you condition your upper chest muscles. Use a pillow or towel under your knees so you don’t hurt yourself. As you do the push up, aim to keep your thighs in line with your torso for best form.
Do as many push ups as you can. If you can do over 20, then these are too easy for you and you should try the full push up.
The important thing to remember when doing a complete push up for beginners is to keep your body straight to reduce stress on the lower back. Lower yourself for 2 seconds and raise for 2 seconds keeping good form and keeping the motion smooth.
The next day, you may find that other muscles are also sore, such as your triceps. If you do, that is alright. It just means that your upper chest is stronger than these muscles. Over time that will even out and your upper body muscles will take the strain.
The best push up workout routine for beginners is to do 3 sets of as many push ups you can do in 2 minutes. Do that push up routine once a week for a few weeks, until you can do more. Ramp up to 3 times a week for 20 minutes. That means you will be doing more sets.
Here is an upper body exercise workout routine for beginners video demonstration.