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Push-Up Power Bodyweight Upper Body Workout

41 min

7 exercises

All about push-up power today — upper body muscle building without a gym! Build chest, triceps and shoulder strength with bodyweight-only training. You may ache tomorrow but that\'s those muscles growing. In weeks, you\'ll be cranking out reps with ease.

Wall Push-Ups

3 sets

12 reps

45 sec rest

These aren\'t just wall push-ups, I actually want you to push your whole body away from the wall! Explode!

1:30 rest

Bench Tricep Dips

3 sets

12 reps

45 sec rest

Make this a challenge by allowing your legs to go as straight as you can. Complete 12 per set.

1:30 rest

Knee Push-ups

3 sets

12 reps

60 sec rest

You don\'t have to go all the way down if you are unable to, just focus on lowering the body as low as you can!

1:30 rest

Incline Push-ups

3 sets

10 reps

60 sec rest

Again, only focus on the lowering portion! When you\'re about to collapse, drop your knees. This is one rep.

1:30 rest

Plank

Hold this pose for 15 seconds x 3. With 20 second rests between sets.

1:30 rest

Static Push-ups

3 sets

5 reps

60 sec rest

Finally, get into a full push-up position & slowly lower your body down. Collapse when necessary and go again.

1:30 rest

Cardio – Running / Treadmill

10 min

Finish with a light 10-minute run to cool down!

About this workout

Push-Up Power Bodyweight Upper Body Workout is a free 41 min workout plan with 7 illustrated exercises for your triceps, abs, arms and cardio. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.

Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.

Workout details

Duration: 41 min
Exercises: 7
Training focus: Triceps, abs, arms and cardio
Equipment: NO EQUIPMENT
Level: Intermediate
Format: Interactive workout and printable PDF

For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.

Questions about this workout

What equipment do I need for this workout?

No equipment is needed – every exercise in this workout uses your own bodyweight, so you can do it at home or anywhere.

How long does the Push-Up Power Bodyweight Upper Body Workout take?

The full workout takes about 41 minutes, covering 7 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.

Is this workout suitable for my fitness level?

This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.

What muscles does this workout target?

This routine primarily works your chest, triceps, abs, obliques, shoulders, quadriceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.

How often should I do this workout?

For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.

Can I download or save this workout?

Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.

More free triceps, abs, arms and cardio workouts

Push-Up Power Bodyweight Upper Body Workout

41 min

7 exercises

All about push-up power today — upper body muscle building without a gym! Build chest, triceps and shoulder strength with bodyweight-only training. You may ache tomorrow but that\'s those muscles growing. In weeks, you\'ll be cranking out reps with ease.

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Wall Push-Ups

3 sets

12 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

These aren\'t just wall push-ups, I actually want you to push your whole body away from the wall! Explode!

Start

Primary muscle group(s):

Chest, Triceps

Secondary:

Abs

Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.

Primary muscle group(s):

Chest

Secondary:

Triceps

Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
Repeat using the opposite arm.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower 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.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Rest

0:00

next up

Bench Tricep Dips

3 sets

12 reps

45 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Make this a challenge by allowing your legs to go as straight as you can. Complete 12 per set.

Start

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.

Rest

0:00

next up

Knee Push-ups

3 sets

12 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

You don\'t have to go all the way down if you are unable to, just focus on lowering the body as low as you can!

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower 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.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

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.

Rest

0:00

next up

Incline Push-ups

3 sets

10 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Again, only focus on the lowering portion! When you\'re about to collapse, drop your knees. This is one rep.

Start

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.

Rest

0:00

next up

Plank

No sets / reps / duration specified

Sets/Reps not set

Get ready

321GO

Hold this pose for 15 seconds x 3. With 20 second rests between sets.

Start

Primary muscle group(s):

Abs, Obliques, Shoulders

Secondary:

Glutes & Hip Flexors, Quadriceps, Triceps, Wrists

Pronunciation:

koom-bhah-KAH-sah-nah

Begin in Downward Facing Dog. Bring your hands as wide as your shoulders and feet as wide as your hips. Spread your fingers wide. Reach your tailbone toward the sky behind you.
With an inhale, shift forward into Plank, bringing your shoulders over your wrists. Engage your core and legs. Gaze diagonally downward.
Hold the pose and take slow, deep breaths.
Push back to Downward Facing Dog with an exhale.

Modification: Lower your knees to the floor.

Avoid this pose if you have carpal tunnel syndrome.

Rest

0:00

next up

Static Push-ups

3 sets

5 reps

60 sec rest

Set 1 of 3

Rest before next set

Get ready

321GO

Finally, get into a full push-up position & slowly lower your body down. Collapse when necessary and go again.

Start

Primary muscle group(s):

Abs, Chest

Secondary:

Abs, Shoulders, Triceps

Position yourself in a plank position, supporting your body with your toes and place your hands underneath your shoulders with elbows extended. Keep your abs engage and prevent letting your hips sag.
Lower your chest to the floor and hold for 30 seconds.
Straighten up to starting position.

Primary muscle group(s):

Abs

From a push-up position walk your hands and feet away from the centre of your body until you form an ‘X’ shape.
Engage your core and hold this position for the designated amount of time.
Walk your hands and feet back into a push-up position to complete the exercise.

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.

Rest

0:00

next up

Cardio – Running / Treadmill