Upper body â push and pull
12 Exercises
Intro
Required equipment
Standard
Warm-up
Mobilize the shoulders gradually before pressing exercises. Stay within a pain-free, controlled range of motion.
10 - 15 Repetitions
12 - 16 Repetitions
Gently mobilize the upper torso before pulling exercises without forcing rotation through the lower back.
10 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Performing this movement on the floor removes the need for a bench while remaining effective for the chest. Before your working sets, perform one or two progressive warm-up sets that do not count toward your working volume. Keep the shoulder blades stable; if the shoulder feels uncomfortable, keep the elbows slightly closer to the torso. Read more Read less
Performing this movement on the floor removes the need for a bench while remaining effective for the chest. Before your working sets, perform one or two progressive warm-up sets that do not count toward your working volume. Keep the shoulder blades stable; if the shoulder feels uncomfortable, keep the elbows slightly closer to the torso.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Set
4: 8 - 12 Repetitions
Chain without rest
Place your free hand on a chair or stable support so you can load the back without the lower back becoming the limiting factor. Pull the elbow toward the hip and avoid rotating the torso. Read more Read less
Place your free hand on a chair or stable support so you can load the back without the lower back becoming the limiting factor. Pull the elbow toward the hip and avoid rotating the torso.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Set
4: 8 - 12 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Train the shoulders while keeping the torso stable and avoiding excessive lower-back arching. If the standing position limits control, perform the exercise seated on a stable chair. Read more Read less
Train the shoulders while keeping the torso stable and avoiding excessive lower-back arching. If the standing position limits control, perform the exercise seated on a stable chair.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Chain without rest
Add lat work using the equipment available while keeping the ribs controlled and staying within a comfortable range of motion. If you have a securely anchored resistance band, Band Lat Pulldown can replace this exercise to add a true vertical pulling movement. Read more Read less
Add lat work using the equipment available while keeping the ribs controlled and staying within a comfortable range of motion. If you have a securely anchored resistance band, Band Lat Pulldown can replace this exercise to add a true vertical pulling movement.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
For shoulder hypertrophy, prioritize strict execution over using an excessively heavy load. Raise the arms only as high as feels comfortable without shrugging the shoulders. Read more Read less
For shoulder hypertrophy, prioritize strict execution over using an excessively heavy load. Raise the arms only as high as feels comfortable without shrugging the shoulders.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Set
3: 12 - 20 Repetitions
Chain without rest
Keep the elbows relatively fixed to target the biceps. If the repetitions become jerky, reduce the load rather than using momentum. Read more Read less
Keep the elbows relatively fixed to target the biceps. If the repetitions become jerky, reduce the load rather than using momentum.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Standard
Main
Complete the triceps volume with a controlled range of motion. Keep the ribs down and reduce the range of motion if the elbows or shoulders become uncomfortable. Read more Read less
Complete the triceps volume with a controlled range of motion. Keep the ribs down and reduce the range of motion if the elbows or shoulders become uncomfortable.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Standard
Cool-down
Use a gentle stretch after pressing exercises: position the arm at a comfortable height and avoid forcing the front of the shoulder. Read more Read less
Use a gentle stretch after pressing exercises: position the arm at a comfortable height and avoid forcing the front of the shoulder.
30 seconds - 40 seconds
Gently relax the back of the shoulder without pulling aggressively on the joint.
30 seconds - 40 seconds
This workout is part of a complete program.
View program