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Upper Body Push Day

Build strength and definition in your chest, shoulders, and triceps with this bodyweight push session. Expect a satisfying burn as you power through push-up variations and shoulder work!

bresaola

Created by

bresaola

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Circle

2 sets × 20s, 20s

3

Chest Doorway Stretch

2 sets × 20s, 20s

4

Push-Up (Incline)

2 sets × 10 reps, 10 reps

Main Workout

1

Push-Up

4 sets × 15 reps, 15 reps, 15 reps, 15 reps

2

Push-Up (Wide)

3 sets × 12 reps, 12 reps, 12 reps

3

Push-Up (Diamond)

3 sets × 10 reps, 10 reps, 10 reps

4

Pike Push-Up

3 sets × 10 reps, 10 reps, 10 reps

3 circuits
1

Push-Up (Decline)

1 set × 10 reps

2

Push-Up (Close-Grip) - Dumbbell

1 set × 10 reps

1

Plank (Shoulder Tap)

3 sets × 30s, 30s, 30s

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Opener Stretch

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

Upper Body Push Day - Bodyweight Fitness | Bodyweight Fitness