- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Home Upper Body Pushin'!
27 min
·
6 exercises
All we're doing today is focusing on working your pushing chest and tricep muscles for around 30 minutes! You'll certainly have a bit of a pump on once these are complete!
Push-ups
These are just warm up sets! Stick with 10 and use your knees if you need to!
1:00 rest
Bench Tricep Dips
The straighter your legs, the more difficult this is! Aim to get your arms down to a 90-degree angle!
1:00 rest
Bodyweight Shoulder Presses
Work those shoulders!
1:00 rest
A Decline Push-ups
Complete these to absolute failure and then move straight on to the incline push-ups!
A Incline Push-ups
Complete to failure and then take a short rest!
1:00 rest
Plank to Push-Up
Aim to continuously work for the full 45 seconds!
This Home Upper Body Pushin'! 27 min-minute gym workout plan effectively targets your abs, arms, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Home Upper Body Pushin'!
27 min
·
6 exercises
All we're doing today is focusing on working your pushing chest and tricep muscles for around 30 minutes! You'll certainly have a bit of a pump on once these are complete!
Push-ups
These are just warm up sets! Stick with 10 and use your knees if you need to!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
Bench Tricep Dips
The straighter your legs, the more difficult this is! Aim to get your arms down to a 90-degree angle!
Primary muscle group(s):
Triceps
Secondary:
Shoulders
- Sit on a chair with your hands either next to your hips or slightly under the hips.
- Lift up onto your hands and bring your hips forward.
- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
- Push back up but don’t lock your elbows and repeat.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
- Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
- Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
- Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
Bodyweight Shoulder Presses
Work those shoulders!
Primary muscle group(s):
Shoulders
Secondary:
Chest
- From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
- The shape of your body should look like a triangle from the side.
- Lower your shoulders towards the ground by bending your elbows.
- Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Get into position by placing your hands flat on the floor, directly below your shoulders.
- Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
- Hold your body up and keep your back straight by tightening your abdominal muscles.
- Your neck and head should be bent slightly back.
- Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
- Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
- Repeat.
Decline Push-ups
A
Complete these to absolute failure and then move straight on to the incline push-ups!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Facing down, place yourself on the ground with your hands flat on the floor, directly below your shoulders.
- Place your feet on top of a bench or box. Only your toes and balls of your feet should be touching the floor.
- Maintain a flat back and tight core before lowering your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
- Push yourself back to the starting position by straightening your arms. Do not lock out your elbows.
- Repeat.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
- Sit on the bench placing your back firmly against the backrest.
- Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
- Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
- As you inhale, lower the barbell slowly until it touches your upper chest.
- Hold for a count of one while squeezing your chest muscles.
- Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
- Repeat.
If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up an incline bench so the back rest is at about a 45 degree angle.
- Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
- Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
- Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
- Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
- Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
- Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
- Hold for a count of one
- Repeat.
Incline Push-ups
A
Complete to failure and then take a short rest!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.
- Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.
- Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Triceps
- Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
- Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.
- Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
- Push up to lift the bar from the rack and hold it directly over you with your arms locked.
- Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
- Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
- At the top of the movement, lock your arms and squeeze your chest muscles.
If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used. Do not let the bar drift too far forward, it should touch down your lower chest only. Don't bounce the weight off your chest. Keep full control of the barbell at all times. When performing this exercise, use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement. You can also use dumbbells or exercise bands to perform this exercise.
Primary muscle group(s):
Chest, Triceps
Secondary:
Abs, Shoulders
- Place a pair of dumbbells on the floor next to a decline bench. Secure yourself in the bench. Pick up dumbbells and hold them above you with a slight bend in the elbow.
- Keeping the dumbbells in line with your chest, slowly open up your arms to the sides.
- Stop when your upper arms are parallel with the floor.
- Squeeze your chest muscles and slowly return to starting position. Repeat.
Plank to Push-Up
Aim to continuously work for the full 45 seconds!
Primary muscle group(s):
Abs, Shoulders
- Start in the plank position with your elbows shoulder-width apart.
- Press yourself up from the floor one arm at a time into a push-up, maintaining your body in a straight line.
- Slowly return to the starting plank position the same way, one arm at a time.
- Repeat the movement alternating sides.
Primary muscle group(s):
Abs
- Lock yourself in the plank position ensuring that your body forms a straight line from shoulders to heels.
- Bring your feet together and simultaneously transfer your weight onto your left arm.
- Allow your feet to slowly tip over as your body rolls into a side plank in a controlled fashion.
- Reverse the motion back to the full plank before transferring to your right side.
Primary muscle group(s):
Abs
- Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
- Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
- Keep your body in a straight line by tightening your abdominal and oblique muscles.
- Hold for as long as possible.
For extra balance training and core strengthening, you can lift one arm or leg.
We're not done yet!
Exercises done
of 6
Approx. time left
32:15
You can switch gender of illustrations here
Got it
Swap that with...
What's new
Recently added
- Copy calendar contents between clients (Jan 19)
- Disable messaging for individual clients (Jan 19)
- Sort your client list in a few practical ways (Jan 19)
- Message multiple or all of your clients at once (Jan 17)
- 10 new exercises (Jan 10)
- Sidebar 'notepads' for privates notes (Dec 23)
- Supersetting functionality (Nov 22)
- 15 new exercises (Nov 12)
- Clients can now move workouts (Nov 7)
- 15 new exercises (Oct 10)
- 9 new exercises (Sep 14)
- 10 new exercises (Aug 30)
- Share workouts on Instagram and browser notifications (Aug 29)
Coming soon
- Your branding in client email notifications
- Share workouts on Pinterest
- Tools and resources to help you find new clients
Get more updates on Twitter
Uh oh! 5 workouts in your calendar will be permanently overwritten. Proceed?
The 5 mile run at the park with Mary custom activity will be deleted. Proceed?
Permanently delete ALL FUTURE WORKOUTS and activities in your calendar? This cannot be undone.
Uh oh! You’ve reached the 3 free workouts/month limit for non-members.
Enjoy a week of workouts on us and continue training 👍
Already a member? Sign in
Committed? Upgrade to yearly and save 25%!
Our yearly subscription is only $89.95 – $29.45 less than paying monthly*. That’s only $7.49/mo!
*$9.95/mo x 12 months = $119.40
OMG YES! Switch to yearly
, join thousands of users worldwide!
★★
★★
★★
★★
★★
4.5 user rating
Enjoy hundreds of workouts
or edit and create your own
Follow simple illustrations
with videos and written instructions
Manage your calendar
to get fit on your schedule
I'm committed 💪
$89.95
per
year
year
Comes to $7.50/mo
Save 25%
Best value &
popular option
popular option
One step at a time
$9.95
per
month
month
billed monthly
Where should we send
the workout link? 📲
the workout link? 📲
We’ll never call or send spam, and your number will
remain private. 🔒 or view the workout here
remain private. 🔒 or view the workout here
We’ll never call or send spam, and your
number will remain private. 🔒
number will remain private. 🔒
Delete forever?
Yep, toss it!