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Push-Pull Strength

15 min 30 sec14 movesGet Bigger
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Circuit 1

  • Arm & Shoulder Stretch

    Arm & Shoulder Stretch

    90s

    How to do it
    1. Stand tall with your feet shoulder-width apart.
    2. Bring one arm straight across the front of your chest.
    3. Use the opposite hand to gently draw the arm closer to your body.
    4. Keep your shoulders down and relaxed as you feel the stretch.
    5. Hold, then switch sides.

Circuit 2

2 rounds
  • Push-Ups

    Push-Ups

    60s

    How to do it
    1. Start in a high plank with your hands a little wider than your shoulders and your body in one line.
    2. Brace your core and bend your elbows to lower your chest toward the floor.
    3. Keep your elbows tracking back at about 45 degrees, not flaring out.
    4. Lower until your chest is just above the floor.
    5. Press through your palms to push back up to the start.
  • Pull-Ups

    Pull-Ups

    60s

    How to do it
    1. Hang from the bar with an overhand grip a little wider than your shoulders and your arms fully extended.
    2. Set your shoulders down and back to engage your lats.
    3. Pull your chest toward the bar by driving your elbows down.
    4. Bring your chin level with the bar without swinging.
    5. Lower under control until your arms are straight again.
  • Dumbbell Rows

    Dumbbell Rowsleft

    60s

    How to do it
    1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
    2. Set a flat back roughly parallel to the floor.
    3. Pull the dumbbell up toward your hip by driving your elbow back.
    4. Squeeze your shoulder blade at the top.
    5. Lower the dumbbell slowly until your arm is straight.
  • Dumbbell Rows

    Dumbbell Rowsright

    60s

    How to do it
    1. Place one knee and the same-side hand on a bench, with the other foot on the floor and a dumbbell hanging from your free hand.
    2. Set a flat back roughly parallel to the floor.
    3. Pull the dumbbell up toward your hip by driving your elbow back.
    4. Squeeze your shoulder blade at the top.
    5. Lower the dumbbell slowly until your arm is straight.
  • Shoulder Press

    Shoulder Press

    60s

    How to do it
    1. Sit or stand tall holding a dumbbell in each hand at shoulder height, palms facing forward.
    2. Brace your core and keep your ribs down.
    3. Press the dumbbells up until your arms are fully extended overhead.
    4. Keep the weights stacked over your shoulders at the top.
    5. Lower the dumbbells slowly back to shoulder height.
  • Bicep Curls

    Bicep Curls

    45s / 30s

    How to do it
    1. Stand tall holding a dumbbell in each hand at your sides, palms facing forward.
    2. Keep your elbows pinned close to your ribs.
    3. Curl the dumbbells up toward your shoulders.
    4. Squeeze your biceps at the top of the curl.
    5. Lower the dumbbells slowly until your arms are straight.

Circuit 3

  • Chest & Shoulder Stretch

    Chest & Shoulder Stretch

    90s

    How to do it
    1. Stand tall and clasp your hands together behind your back.
    2. Straighten your arms and gently lift your hands away from your body.
    3. Draw your shoulder blades together to open the chest.
    4. Lift your chest tall and keep your neck relaxed.
    5. Hold, then release slowly.