Any balanced exercise program will include a full upper body workout. Regardless of your fitness level, you can benefit from an upper body workout.
It will not only increase your overall strength but it will help you in your everyday life.
An upper body workout is a balance of exercise of the muscles of the chest, back, shoulders and arms. Some programs include the lower back and abdominals. When creating an upper body workout, you can use many different modalities such as dumbbells, machines, resistance bands, body bars and balls.
Strength in the top half of the body will provide protection in the case of a fall and also help prevent injury in many sport related activities.
Some examples of these types of exercises would be: Chest press, overhead shoulder press, seated row (back), bicep curls, and triceps extension. Weights, sets and repetitions will vary depending on your level of fitness. It is always a good idea to start with 1 set of each exercise of 10-12 repetitions with a weight that will allow the muscles to fatigue. Once you are comfortable you can progress to heavier weights, more sets and multiple exercises for each muscle group.
Consulting with a fitness professional for this type of program is highly recommended to help you perfect exercise technique and form.
A consultant can also give you exercise options based on your age and ability, this program should be balanced with a lower body routine, cardiovascular conditioning and stretching.