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Upper Body Push Day

Blast your chest, shoulders, and triceps with this bodyweight push session. You'll build real upper body strength and leave feeling pumped and accomplished!

shridhar

Created by

shridhar

Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Circle

2 sets × 10 reps, 10 reps

3

Serratus Wall Slide

2 sets × 10 reps, 10 reps

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 × 12 reps

1

Plank (Shoulder Tap)

3 sets × 10 reps, 10 reps, 10 reps

Cool Down

1

Child's Pose

1 set × 40s

2

Chest Stretch

1 set × 30s

3

Chest Doorway Stretch

1 set × 30s

4

Triceps Stretch (Overhead) - Partner Assisted

1 set × 25s

5

Shoulder Stretch (Cross-Body)

1 set × 25s