Upper body â push and pull
12 Exercises
Intro
Required equipment
Muscles
Standard
Warm-up
Easy warm-up for around 90 seconds to raise body temperature without creating fatigue.
Set
1: 1 minute
Use a light resistance band and keep the shoulders down to prepare the upper back before pulling and pressing exercises.
Set
1: 12 - 15 Repetitions
Warm-up sets only: gradually increase the dumbbell load while keeping the shoulder blades stable and the movement path controlled. They do not count as working sets and do not trigger progression. Read more Read less
Warm-up sets only: gradually increase the dumbbell load while keeping the shoulder blades stable and the movement path controlled. They do not count as working sets and do not trigger progression.
Set
1: 5 - 8 Repetitions
Rest time : 45 seconds
Set
2: 5 - 8 Repetitions
Rest time : 30 seconds
Standard
Main
Keep the shoulder blades stable and maintain a consistent movement path with the dumbbells. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Keep approximately 2 repetitions in reserve and use a comfortable range of motion without letting the shoulders roll forward. Read more Read less
Keep the shoulder blades stable and maintain a consistent movement path with the dumbbells. Warm-up sets are already included in the warm-up; only the three working sets count toward progression. Keep approximately 2 repetitions in reserve and use a comfortable range of motion without letting the shoulders roll forward.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 2 minutes
Pull toward the upper chest without swinging the torso. Choose a comfortable grip that allows clean execution across all sets. Read more Read less
Pull toward the upper chest without swinging the torso. Choose a comfortable grip that allows clean execution across all sets.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 1 minute
Keep the torso stable and drive the elbows backward without turning the movement into lower-back extension.
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
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a moderate incline and a comfortable range of motion to complement chest training without overloading the shoulders.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Chain without rest
Pull the rope toward the face with the elbows high but controlled. This exercise complements the pressing volume by strengthening the upper back and rear deltoids. Read more Read less
Pull the rope toward the face with the elbows high but controlled. This exercise complements the pressing volume by strengthening the upper back and rear deltoids.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Use a load that allows you to raise the arms without swinging the torso. Stop the set if the movement becomes dominated by the trapezius muscles. Read more Read less
Use a load that allows you to raise the arms without swinging the torso. Stop the set if the movement becomes dominated by the trapezius muscles.
Set
1: 12 - 20 Repetitions
Set
2: 12 - 20 Repetitions
Chain without rest
Keep the elbows close to the body and avoid compensating with the shoulders. A selectorized machine is an alternative if the cable station is unavailable. Read more Read less
Keep the elbows close to the body and avoid compensating with the shoulders. A selectorized machine is an alternative if the cable station is unavailable.
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 chest stretch without pushing the shoulder into an uncomfortable range of motion.
20 seconds - 30 seconds
Maintain gentle tension to relax the rear shoulder after the pulling and pressing volume.
20 seconds - 30 seconds
This workout is part of a complete program.
View program