Beginner’s guide to the best upper body workout

Push workouts include your shoulders, triceps, and chest!

Exercise 1: Overhead Press

Choose 1 of the following (3 sets of 6-8 reps):

- Seated dumbbell press

- Arnold press

- Military press

- Machine shoulder press

Exercise 2: Flat Press

Choose 1 of the following (3 sets of 6-8 reps):

- Bench press

- Floor press

- Dumbbell press

- Machine chest press

Exercise 3: Side delt movement

Choose 1 of the following (3 sets of 10-12 reps):

- Dumbbell lateral raise

- Dual cable lateral raise

- Single arm cable lateral raise

- Around the worlds

Exercise 4: Triceps movement

Choose 1 of the following (3 sets of 10-12 reps):

- Rope pushdown

- Cross body triceps extension

- Cable kickback

- Overhead rope extension

Exercise 5: Rear delt movement

Choose 1 of the following (3 sets of 10-12 reps):

- Cable rear delt fly

- Dumbbell reverse fly

- Face pulls

- Reverse fly machine

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