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Upper Body Push Day (Pike Progression)

A friendly upper body session that meets you where you are — building shoulder and pushing strength through movements that feel manageable and confidence-boosting. You'll finish feeling stronger without burning out!

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Created by

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Roll

2 sets × 30s, 30s

3

Cat-Cow

2 sets × 30s, 30s

4

Downward Facing Dog

2 sets × 30s, 30s

Main Workout

1

Push-Up (Incline)

3 sets × 10 reps, 10 reps, 10 reps

2

Plank (Shoulder Tap)

3 sets × 12 reps, 12 reps, 12 reps

3

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

3 circuits
1

Push-Up (Wide)

1 set × 8 reps

2

Child's Pose

1 set × 20s

1

Plank

3 sets × 30s, 30s, 30s

Cool Down

1

Thread the Needle

2 sets × 30s, 30s

2

Chest Opener Stretch

2 sets × 30s, 30s

3

Child's Pose

1 set × 45s

Upper Body Push Day (Pike Progression) - Bodyweight Fitness | Bodyweight Fitness