Upper Body Basics for the Beginning Exerciser

For the exercise beginner, it remains essential to first establish the foundations of coordination, flexibility, balance, and stability, prior to further movement progression. Years of inactivity have likely created significant muscular imbalances throughout the body, generally leading to poor posture, limited range of motion, and noticeable gait concerns. Initially addressing such imbalances with a variety of body-weight only exercises allows the previously untrained individual to safely facilitate improvement within the aforementioned areas, while ultimately laying the groundwork for lasting, sustained progress. A patient, progressive approach to fitness, along with diligent dedication to exercise form, remains critical for the novice adherent to achieve his or her fitness goals.

I will briefly discuss three basic equipment-free upper body movements, while providing pertinent coaching tips and progressive movement patterns to accommodate every level of beginner.

Push-Up

Muscles Trained: Chest and Triceps (Primary), Shoulders and Core (Secondary)

Coaching Points: Proper form remains essential to the timeless exercise institution, known as the Push-Up. Regardless of what type of push-up you are performing, maintain a natural, flat surface from the legs up to the shoulders. Hands should be positioned even with the nipple line, with fingers pointing ahead. Eyes should remain focused forward while lowering the hips and chest in unison to about two fingertips off the ground, before returning to the up position. Squeeze the glute muscles together to activate the core.

Movement Progressions: Standing facing against a wall; on knees and stairs; on knees; with hands on bench or elevated surface; on knees, lower body and explosively push off ground; regular push-ups; push ups keeping one leg up; bringing knee in towards the side as you lower your body, then extending as you push up; feet on an elevated surface. Further modifications include speed, reps, sets, hand placement (wide: chest, close: triceps), degree of elevation, feet placement, movement pattern, or in creative combination with other plank-related exercises.

Dips

Muscles Trained: Triceps (Primary), Shoulders, Chest, and Back (Secondary)

Coaching Points: Place the hands on the ground or on a stationary, elevated surface directly to the outside of the body's frame, either behind the rear end or ribs, respectively. In a controlled manner, lower the body towards the ground, prior to vertically returning to the up position (Arms at 90-degree angle). Keeping the elbows and hands tight to the body further isolates the triceps muscles. Maintain proper upright upper body posture throughout the movement, while focusing on a full range of motion each repetition.

Movement Progressions: All variations can be performed on ground or with hands on elevated surface. Progressions include legs bent, feet closer to body; both legs extended out; one leg crossed across the other knee; one leg off the ground the entire time; feet elevated. In addition to movement progressions, manipulate reps, sets, and movement speed (slower or faster) to achieve greater results in the future.

Plank

Muscles Trained: Abdominals (Primary), Shoulders and Back (Secondary)

Coaching Points: The plank remains an extremely effective exercise for the untrained individual, allowing for an isometric contraction throughout the participant's likely weakened core muscles, while minimizing torque on the back and spine. Properly performing the plank and its progressions will certainly improve posture, increase core strength, and enhance the ability to functionally use one's bodyweight. Regardless of plank variation, maintain consistent angle and a flat surface from the lower body to upper body. The belly button should remain parallel to the tops of the thighs. Squeeze the glute muscles together to activate the core. Position hands directly beneath the shoulders, while keeping the entire body pointed straight ahead in the up position.

Movement Progressions: On knees and forearms; on knees and hands; on toes and forearms; on toes and hands; feet wide; one leg lifted and held; with one leg pulses; leg hops back and forth from narrow to wide stance; leg hops in and out, knees towards chest, one-arm planks; one-arm planks with movement. Other variations include modifying elevation (hands on incline: easier, feet on incline: more difficult), sets, reps, combinations, side plank progressions.