Beginners Workout | Chest, Shoulders and Triceps

As a beginner, the most important part is the technique of any movement. You will see the best progress while focusing on compound movements and adding in isolation exercises to ensure no muscle is missed.

When you’re new to training, it is recommended you start with basic exercises and get to know the technique before piling on the weight.

For example, if you have never performed a Barbell Bench Press before, it is recommended that you perform the exercise with just the Olympic bar for males – weighing 20kg, or a shorter 10kg bar for females. This weight will be light enough for most people to perform a good amount of repetitions per set at which they can practice correct form.

Warm-up

It's essentially important to warm up before any exercise. This will reduce the chances of injury, prepare the muscles and joints for the movements and improve the body's range of mobility allowing for better form.

If you have access to a resistance band, this would be a very useful way of warming up.

A band that provides light resistance is ideal. Performing external rotations of the shoulder with the band will help warm up the rotator Cuff group of the shoulder joint. Also, it can help stretch and loosen the tissues of the Anterior Deltoid (1 of 3 delts within the shoulder muscle) and Pectoralis Major (pecs); muscles that are incredibly tight within most people, due to postural issues etc.

This warm-up may also include Foam Rolling of the back muscles and lying hip rotations to warm up the spine.