- Standing with a flat back and tight core, raise your arms to the sides.
- While focusing on the shoulders, slowly rotate your arms in a circular motion. Start with small circles. Gradually increase the size of the circles.
- After completing one set of a pre-determined number (such as 10 repetitions), reverse the direction, going counter-clockwise.
Advanced Gym Upper Body Push Workout
44 min
·
6 exercises
Test your limits with this advanced gym upper body push workout! Find your \'burning weight\' for each lift — challenging right to the end of each set, but never to failure. Log it and use it to build muscle and track your upper body gains.
Warm-Up: Open up your shoulders while focusing on your breathing.
1:00 rest
Prep Sets: No need to go heavy here. Start with just the bar, we\\\\\\\'re only preparing you for what\\\\\\\'s to come.
1:00 rest
Main Sets: Find your \\\\\\\'burning weight\\\\\\\'. Aim for a slower rep tempo, 2 seconds down and 2 seconds up. No pause.
1:00 rest
Main Sets: Find your \\\\\\\'burning weight\\\\\\\'. Take these slow and aim for a full extension of the chest at your lowest point.
1:00 rest
Main Sets: Find your \\\\\\\'burning weight\\\\\\\'. Aim for a slower rep tempo, 2 seconds up and 2 seconds down. No pause.
1:00 rest
Main Sets: Again, go slow here, get a healthy extension (without lifting your back) and log your burning weight!
About this workout
Advanced Gym Upper Body Push Workout is a free 44 min workout plan with 6 illustrated exercises for your chest and shoulders. 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: 44 min
- Exercises: 6
- Training focus: Chest and shoulders
- Equipment: Full gym
- Level: Advanced
- 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?
You'll need full gym for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.
How long does the Advanced Gym Upper Body Push Workout take?
The full workout takes about 44 minutes, covering 6 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 advanced workout designed for experienced lifters. If you're newer to training, scale it down with lighter loads and longer rests, or browse our library for a beginner or intermediate version of a similar routine.
What muscles does this workout target?
This routine primarily works your shoulders, chest, abs. 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.
Advanced Gym Upper Body Push Workout
44 min
·
6 exercises
Test your limits with this advanced gym upper body push workout! Find your \'burning weight\' for each lift — challenging right to the end of each set, but never to failure. Log it and use it to build muscle and track your upper body gains.
Standing Arm Circles
Warm-Up: Open up your shoulders while focusing on your breathing.
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
Barbell Bench Press
Prep Sets: No need to go heavy here. Start with just the bar, we\\\\\\\'re only preparing you for what\\\\\\\'s to come.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
- Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
- After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
- Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
- Once just above the chest, pause, and then press directly up again, exhaling your breath.
- Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
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
- Sit on the seat with your upper chest just above the horizontal handles.
- Push the foot lever until you are able to grasp the lever.
- Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
- Release the foot lever and press the hand lever out until your arms are fully extended.
- Return the weight until your chest muscles are slightly stretched.
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.
Barbell Bench Press
Main Sets: Find your \\\\\\\'burning weight\\\\\\\'. Aim for a slower rep tempo, 2 seconds down and 2 seconds up. No pause.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
- Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
- After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
- Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
- Once just above the chest, pause, and then press directly up again, exhaling your breath.
- Continue until all reps are completed and then re-rack the barbell.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
- Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
- Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
- Push the weights up by straightening your arms.
- As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
- Lower the dumbbells by slowly bending your elbows back to 90 degrees.
- Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
- Repeat
Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.
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
- Sit on the seat with your upper chest just above the horizontal handles.
- Push the foot lever until you are able to grasp the lever.
- Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
- Release the foot lever and press the hand lever out until your arms are fully extended.
- Return the weight until your chest muscles are slightly stretched.
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.
Incline Dumbbell Bench Chest Press
Main Sets: Find your \\\\\\\'burning weight\\\\\\\'. Take these slow and aim for a full extension of the chest at your lowest point.
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.
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
- Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
- Hold the handles with an overhand grip. Your arms should be outstretched.
- Bend your knees and hips slightly so that you are leaning forward, but not too far.
- Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
- Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
- Slowly return to the starting position until you feel a slight stretch in your chest muscles.
- Repeat.
Standing Front Shoulder Plate Raises
Main Sets: Find your \\\\\\\'burning weight\\\\\\\'. Aim for a slower rep tempo, 2 seconds up and 2 seconds down. No pause.
Primary muscle group(s):
Abs, Shoulders
Secondary:
Upper Back & Lower Traps
- Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
- With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
- Slowly lower the plate to the starting position, immediately moving into the next repetition.
Primary muscle group(s):
Neck & Upper Traps, Shoulders
Secondary:
Abs
- Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
- Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
- Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.
Primary muscle group(s):
Shoulders
- Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
- Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
- Pause at the top to feel the contraction then slowly lower the bands to the starting position.
Primary muscle group(s):
Shoulders
- Stand straight holding a water bottle in each hand with an overhand grip.
- Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
- Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
- Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
- Pause for a count of one.
- Inhale and slowly lower the water bottle to the start position.
- As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
- When both water bottles have been raised and lowered in a cycle, that is one repetition.
- Repeat.
Flat Bench Dumbbell Flyes
Main Sets: Again, go slow here, get a healthy extension (without lifting your back) and log your burning weight!
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Holding a pair of dumbbells, sit on a flat bench and slowly lower yourself back.
- Keep a tight core as you push the dumbbells above your chest. The dumbbells will be facing one another and held together.
- With a slight bend in the elbow, open up your chest and slowly lower the dumbbells to the sides.
- When the dumbbells are parallel with the ground, pause, and return to the starting position.
Primary muscle group(s):
Chest
Secondary:
Abs, Shoulders, Triceps
- Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
- Hold the handles with an overhand grip. Your arms should be outstretched.
- Bend your knees and hips slightly so that you are leaning forward, but not too far.
- Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
- Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
- Slowly return to the starting position until you feel a slight stretch in your chest muscles.
- Repeat.
Primary muscle group(s):
Chest
Secondary:
Shoulders, Triceps
- Sit on a pec deck machine with your back flat against the back rest.
- Grip the handles and make sure your arms are parallel to the floor. If not parallel,adjust the seat or handles accordingly. This is the start position.
- Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one.
- Inhale as you return to the starting position in a controlled movement.
- Repeat.
This exercise can be performed using an exercise band or pulleys. There are a variety of different machines with different placement of your forearms. With these, place your forearms on the pad, with your elbow bent to 90 degrees. Perform the exercise by squeezing your elbows together.
Workout done!
Exercises done
of 6
Total time
Access 1000+ more workouts, build your own plans and track progress with Fit
Start my free week
Free 7-day trial • No charge today
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.
You've used your
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
5 free workouts limit. Start a free 7-day Fit trial to keep training, save workouts and build your own plans 👍
Free 7-day trial • No charge today
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!