do you need to build muscle in your upper body or do you need to lose fat? If it is more the latter, then you just need to start on a cardio regimen. I common misconception is that cardio (biking, running) will only build leg muscles, and if that is not part of the goal, it is neglected. Cardio is a key component to weight/fat loss. 20 minutes 3 times a week is a good start. Depending on what your ulitmate goals are, you may want to increase that as your endurance builds. On my maintenence regimen, I go for 30 to 60 minute sessions, 5-6 times a week, but that's excessive for as lot of people. If you are looking to increase muscle mass, then you need to do weight training. Pec flys, cable crossovers, bench press, dumbell presses (flat, incline, and reverse incline) all will work your pecs, primarily.
Hope that's helpful
Naxis
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Keep your body lean, your blood clean and your mind sharp. -Rollins
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Upper body help 
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