What’s a Good Upper-Body Workout Routine for Beginners?

Many people tend to focus on working out their lower body, but neglecting the upper body can lead to muscle imbalances and potential injuries. By targeting the muscles in your chest, back, shoulders, and arms, you can improve your posture, increase your bone density, and boost your metabolism.

Building strong upper-body muscles also helps with day-to-day tasks and activities such as lifting objects, pushing or pulling heavy items, or carrying your own body weight.

To achieve a well-rounded physique and functional strength, it’s important to have a good upper-body workout routine. This article will provide some tips and guidelines for beginners who are looking to start incorporating upper-body exercises into their fitness routine.

What’s a Good-Upper Body Workout Routine?

A good upper-body workout routine targets all upper-body muscle groups, namely:

1. Pectorals (Chest)

• Pectoralis Major: This large, fan-shaped muscle covers the upper chest and is responsible for movements such as pushing and lifting.
• Pectoralis Minor: Located beneath the pectoralis major, this smaller muscle helps stabilize the shoulder blade.

2. Back Muscles

• Latissimus Dorsi: These broad muscles on the back help with movements such as pulling and lifting the arms.
• Trapezius: Extending from the neck to the mid-back, this muscle helps move and stabilize the shoulder blades.
• Rhomboids: Located between the shoulder blades, these muscles retract the scapula, helping with posture.
• Erector Spinae: A group of muscles running along the spine, they help with extending and rotating the back.

3. Shoulders

• Deltoids: Comprised of three parts (anterior, lateral, posterior), these muscles cover the shoulder and are crucial for arm rotation and lifting.

4. Arms

• Biceps Brachii: Located at the front of the upper arm, these muscles are responsible for flexing the elbow and rotating the forearm.
• Triceps Brachii: Found at the back of the upper arm, they extend the elbow and stabilize the shoulder.
• Brachialis: Situated beneath the biceps, this muscle helps with elbow flexion.

5. Forearms

• Flexor Group: These muscles are responsible for bending the wrist and fingers.
• Extensor Group: Located on the opposite side, they extend the wrist and fingers.

6. Rotator Cuff Muscles

• Supraspinatus: Assists with lifting the arm and stabilizing the shoulder joint.
• Infraspinatus: Helps with the external rotation of the shoulder.
• Teres Minor: Works with the infraspinatus to rotate the arm outward.
• Subscapularis: Helps rotate the arm inward and stabilize the shoulder.

7. Serratus Anterior

Located on the side of the chest, this muscle helps move the shoulder blade forward and upward, playing a key role in arm elevation.

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A good upper-body workout routine should include exercises that target each of these muscle groups to ensure balanced development.

A good upper-body workout routine also:

• Progressively increases weight and intensity: As with any workout routine, it’s important to continuously challenge your muscles to promote growth and progress. This can be done by gradually increasing the weight or resistance used, or by incorporating more difficult variations of exercises (1).
• Includes compound exercises: Compound exercises are movements that involve multiple muscle groups at once, which makes them very efficient for building overall strength and motor coordination (2). Examples include push-ups, pull-ups, rows, and overhead presses.
• Incorporates both pushing and pulling movements: To ensure balance and avoid overworking a particular muscle group, it’s important to incorporate both pushing (e.g. chest press) and pulling (e.g. row) movements into your routine.
• Includes both body weight and weighted exercises: Body weight exercises are great for beginners as they allow you to master proper form and build a foundation of strength (3). As you progress, incorporating weighted exercises can help further challenge your muscles and promote growth (4).
• Allows for adequate rest and recovery: Rest days are just as important as workout days. Giving your muscles time to recover is essential for avoiding injury and promoting muscle growth (5). You should aim for at least one or two rest days per week.

Read more: Basic Full-Body Workout for Mastering the Foundational Movements

Is it OK to Work Out the Upper Body Every Day?

Working out the upper body every day isn’t recommended due to the need for muscle recovery and growth, which are essential components of effective strength training.

A well-structured program that includes rest days or varied muscle group focus is generally more effective and sustainable.

Consider these factors:

Muscle Recovery

Muscles need time to repair and grow after being stressed during workouts. This process, which is known as hypertrophy, occurs during rest periods (6). Training the same muscle groups every day can lead to overtraining, which may hinder recovery and increase the risk of injury (7). If you’re curious about stretches, that can speed up recovery, check out our earlier article.

Optimal Training Frequency

Research has suggested that training a muscle group 2-3 times per week is effective for most people, allowing for sufficient recovery while still providing enough stimulus for growth (8). This frequency helps balance workout intensity and recovery time.

Variety and Balance

Incorporating rest days or alternating between different muscle groups (e.g. upper and lower body) can help maintain balance in your workout routine, prevent burnout, and reduce the risk of developing muscle imbalances.

Overtraining Syndrome

Consistently training without adequate rest can lead to overtraining syndrome, which is characterized by fatigue, decreased performance, and increased risk of injury (7). This is because the muscles, nervous system, and energy stores aren’t given enough time to recover.

What Muscles Can I Train Every Day?

While it may be tempting to train your upper body every day, it’s important to give your muscles time to rest and recover. Overtraining can lead to fatigue and injury and hinder progress. As a general rule of thumb, it’s recommended to allow for at least 48 hours of rest between working the same muscle group (9).

However, certain smaller muscle groups such as the forearms and rotator cuff muscles can be trained more frequently as they are involved in many daily activities and don’t require as much recovery time.

These muscles are involved in conjunction with other larger muscle groups and can be trained in a full-body workout routine.

Which Muscles Shouldn’t Be Trained Together?

The effectiveness of training certain muscle groups together can vary based on individual goals, fitness levels, and personal preferences. Some people may find success with different combinations, particularly if they have a well-structured program that allows for adequate recovery.

However, there are some general guidelines to consider when deciding which muscles to train together:

• Avoid training opposing muscle groups together: For example, training chest and back on the same day can lead to overworking certain muscles and not allow for proper recovery.
• Consider balanced muscle development: If one muscle group is significantly weaker than another, it may be beneficial to train them separately to focus on improving strength and balance. Another tactic for training a weaker muscle is to mimic the reps with the opposite muscle. For example, if you can only do 8 reps of biceps curls with your left arm, make sure to only do 8 reps of curls with your right arm. This will allow for balanced muscle growth and can be incredibly beneficial for gaining strength back after muscle atrophy. 
• Allow for rest between training the same muscle group: As previously mentioned, it’s important to give your muscles time to recover before working them again. This helps prevent overtraining and promotes optimal growth (5).
• Consider training larger muscle groups before smaller ones: For example, train back or chest before biceps or triceps as these smaller muscles are often involved in compound exercises for the larger muscle groups.

What Is the Best Order to Work Out the Upper Body?

Adhering to the principle of working from larger to smaller muscle groups in your upper-body routine can prevent premature fatigue, enhance workout efficiency, and contribute to better overall gains. 

By following this structured approach, you ensure that each muscle group is worked optimally, promoting strength, growth, and stability. 

Remember to tailor your routine to your personal goals and physical condition, and consider consulting a fitness professional for a personalized program. To learn more how to make a workout plan in 7 steps, check out our in-depth article on the topic.

1. Begin with Large Muscle Groups

Rationale: Starting with exercises that target larger muscle groups, such as the chest and back, allows you to lift heavier weights and perform more repetitions when your energy levels are at their highest. This approach helps maximize muscle activation and overall strength gains.

• Exercises: Start your workout with compound movements such as the bench press, pull-ups, or barbell rows. These exercises engage multiple joints and muscles, providing a solid foundation for your workout.

2. Transition to Supporting Muscle Groups

Rationale: After working on larger muscle groups, move on to exercises that target supporting or synergistic muscles, such as the shoulders. This sequence helps maintain high intensity and focus, as the supporting muscles are still relatively fresh.

• Exercises: Incorporate exercises such as military presses or lateral raises. These movements can help develop shoulder strength and stability, which are essential for overall upper-body performance.

3. Focus on Smaller Muscle Groups

Rationale: Smaller muscle groups, such as the biceps and triceps, should be trained toward the end of the workout. By this point, the larger muscle groups have been sufficiently fatigued, allowing the smaller muscles to be isolated effectively without compromising technique or risking injury.

• Exercises: Include exercises such as bicep curls, tricep pushdowns, or hammer curls. These isolation movements enable you to target and refine these muscles for better definition and growth.

4. Core and Stabilizers Last

Rationale: Ending your workout with core exercises ensures your stabilizing muscles aren’t fatigued during heavier lifts, thereby maintaining safety and effectiveness throughout the session.

• Exercises: Finish with planks, Russian twists, or hanging leg raises. These exercises engage your core muscles, which is essential for overall stability and support during upper-body exercises.

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Exceptions and Variations

• Training Goals: If your primary focus is on improving a specific smaller muscle group or if you’re targeting hypertrophy (muscle growth) in a particular area, you may occasionally start with those exercises. However, this should be done strategically and not as a regular practice.
• Individual Needs: Personal preferences, previous injuries, or specific sports training demands may require adjustments in the order. It’s important to listen to your body and adapt your routine to suit your individual needs.

Are 5 Exercises for the Upper Body Enough?

Five exercises can be enough if they’re well-chosen and executed with the correct intensity and volume. Keep in mind that the number of exercises isn’t as important as the quality and focus you put into each one.

Consider these factors:

Comprehensive Coverage

Ensure that the five exercises collectively target all major upper body muscle groups: the chest, back, shoulders, biceps, and triceps. This can be achieved by selecting compound movements that engage multiple muscles.

Exercise Selection

Choose exercises that maximize efficiency. For example, a combination of bench presses, pull-ups, shoulder presses, rows, and tricep dips can provide a well-rounded upper-body workout.

Intensity and Volume

The effectiveness of these exercises also depends on the intensity (weight and resistance) and volume (sets and reps) you apply (10). Adjust these variables to match your fitness level and goals, whether it’s strength, hypertrophy, or endurance.

Progression and Variation

To continue making progress, incorporate variations and progressively increase the challenge over time, such as by adding weight or changing the exercise angle (1).

Individual Goals

Tailor your routine to your specific goals (11). If you’re aiming for muscle growth, you may need to adjust the volume or add isolation exercises to target specific areas. If you’re training for a sport, your routine may need to include exercises that mimic specific movements or demands.

How Do I Make an Upper-Body Workout Routine?

Designing a balanced and effective upper-body workout routine is essential for achieving your fitness goals, whether they’re focused on strength, muscle growth, or endurance. Here’s how to create a comprehensive upper-body workout:

Step 1: Selecting Exercises

Target All Major Muscle Groups: Choose exercises that cover the chest, back, shoulders, biceps, and triceps. You should aim for a mix of compound and isolation exercises to ensure a well-rounded routine.

• Chest: Bench press, push-ups, or chest flyes.
• Back: Pull-ups, bent-over rows, or lat pulldowns.
• Shoulders: Shoulder press, lateral raises, or front raises.
• Biceps: Bicep curls, hammer curls, or concentration curls.
• Triceps: Tricep dips, pushdowns, or overhead tricep extensions.

Step 2: Determining Sets and Reps

• Strength: 3-5 sets of 4-6 reps with heavier weights.
• Hypertrophy (Muscle Growth): 3-4 sets of 8-12 reps with moderate weights.
• Endurance: 2-3 sets of 12-15 reps with lighter weights.

Step 3: Incorporating Rest Periods

• Strength: Rest 2-3 minutes between sets to allow for recovery.
• Hypertrophy: Rest 60-90 seconds between sets to maintain intensity.
• Endurance: Rest 30-60 seconds between sets to keep the heart rate elevated.

Step 4: Balancing Muscle Groups

Ensure a balanced workout by alternating push and pull exercises. For example, follow a chest exercise with a back exercise, or pair shoulder exercises with bicep or tricep movements. This balance will help prevent muscle imbalances and reduce the risk of injury.

Step 5: Adjusting for Individual Goals

• Strength Focus: Prioritize compound lifts such as bench presses and rows, increasing the weight progressively.
• Hypertrophy Focus: Include a mix of compound and isolation exercises to target specific muscles for growth.
• Endurance Focus: Incorporate high-rep circuits or supersets to improve muscle endurance and cardiovascular fitness.

Step 6: Warm-Up and Cool-Down

• Warm-Up: Start with dynamic stretches and light cardio (e.g. jumping jacks or arm circles) to increase blood flow and prepare muscles for the workout |(12).
• Cool-Down: Finish with static stretches focusing on the upper body to promote flexibility and aid recovery (12).

Additional Tips

• Progressive Overload: Gradually increase the weight or reps over time to challenge your muscles and promote growth.
• Routine Variation: Change up the exercises every 4-6 weeks to prevent plateaus and keep your routine engaging.
• Listen to Your Body: Pay attention to how your body responds and adjust your routine as necessary to avoid overtraining and injuries.

What Is the Most Effective Upper-Body Workout?

The most effective upper-body workout is one that targets all major muscle groups, incorporates a mix of compound and isolation exercises, and adapts to individual goals. Here’s an example of a well-balanced routine:

1. Bench Press (3-4 sets x 8-12 reps)

Target Muscle Group: Chest

Steps:

1. Lie on a flat bench with your feet planted firmly on the ground.
2. Grip the bar slightly wider than shoulder-width apart.
3. Lower the bar to your chest, keeping elbows close to your sides.
4. Push back up to the starting position, focusing on engaging chest muscles.

Variations: Flat bench press, incline bench press, decline bench press.

2. Pull-Ups (3-4 sets x 8-12 reps)

Target Muscle Group: Back

Steps:

1. Grip a pull-up bar with your hands slightly wider than shoulder-width apart.
2. Pull your body up, leading with the elbows and squeezing the back muscles.
3. Lower slowly to the starting position.

Variations: Chin-ups, wide grip pull-ups, assisted pull-ups.

3. Shoulder Press (3-4 sets x 8-12 reps)

Target Muscle Group: Shoulders

Steps:

1. Stand or sit with your feet hip-width apart and hold dumbbells at shoulder height.
2. Push weights overhead until arms are straight.
3. Slowly lower back down to the starting position.

Variations: Standing barbell press, seated dumbbell press, Arnold press.

Read more: Body Weight Push Workout: Transform Your Fitness Routine

4. Bicep Curls (3-4 sets x 8-12 reps)

Target Muscle Group: Biceps

Steps:

1. Stand with your feet hip-width apart and hold the dumbbells in your hands at arm’s length.
2. Curl the weights toward your shoulders while keeping your elbows close to your sides.
3. Squeeze your biceps at the top before slowly lowering back down.

Variations: Hammer curls, concentration curls, cable curls.

5. Tricep Dips (3-4 sets x 8-12 reps)

Target Muscle Group: Triceps

Steps:

1. Sit on a bench or chair with your hands gripping the edge.
2. Extend your legs out and lower your body until your elbows form a 90-degree angle.
3. Push back up to the starting position, focusing on tricep engagement.

Variations: Overhead tricep extensions, skullcrushers, dips using a dip bar

6. Lateral Raises (3-4 sets x 8-12 reps)

Target Muscle Group: Shoulders 

Steps:

1. Stand with your feet shoulder-width apart and hold dumbbells by your sides.
2. Lift your arms out to the side, keeping your elbows slightly bent, until they’re at shoulder height.
3. Lower slowly back down to the starting position.

Variations: Dumbbell lateral raises, cable lateral raises

7. Chest Flyes (3-4 sets x 8-12 reps)

Target Muscle Group: Chest 

Steps:

1. Lie on a flat bench with your feet planted firmly on the ground.
2. Hold the dumbbells directly above your chest, your palms facing each other.
3. Lower your arms out to the side while keeping your elbows slightly bent.
4. Squeeze your chest muscles to bring the weights back up to the starting position.

Variations: Flat bench flyes, incline flyes, cable flyes.

Frequently Asked Questions

• Is 30 minutes enough for an upper-body workout?

Yes, 30 minutes can be sufficient for an upper-body workout if you focus on high-intensity exercises and minimize rest periods. Prioritize compound movements to engage multiple muscle groups effectively.

• Should I do chest or back first?

It’s generally recommended to start with the larger muscle group, which can vary depending on your individual goals. If your primary focus is chest development, start with chest exercises. Conversely, start with back exercises if that’s your priority.

• What is the 5x5 rule in the gym?

The 5×5 rule refers to a strength training program where you perform 5 sets of 5 reps for each exercise. This approach is designed to build strength and muscle mass through compound lifts such as squats, bench presses, and deadlifts.

• Is lifting 3 days a week enough?

Lifting 3 days a week can be enough to build strength and muscle, particularly if your workouts are well-structured (8). Ensure each session is focused on different muscle groups or a full-body routine to maximize recovery and growth.

The Bottom Line

The best order to work out the upper body is from the larger to the smaller muscle groups. This approach promotes optimal gains and helps prevent premature fatigue and overtraining. However, it’s important to tailor the sequence according to your individual needs and goals while ensuring comprehensive coverage, exercise selection, intensity and volume, progression and variation, and individual goals are met.