We’ve designed this workout to build strength and create a lean upper body using a variety of body-weight exercises. Challenge yourself through the end; it will be difficult, but keep pushing - literally. The longer you last during the set, the more benefits you will see!
Slightly altering your hand positions and equipment will change the activation of the upper body muscle groups, allowing certain muscles to engage more prominently. The pectoralis muscles, triceps, and deltoids will be challenged during this routine, helping you build strength and endurance.
Rest 20-30 seconds between each exercise, with no rest between sets. The muscles that are stressed during these push exercises will be able to rest during the final movement.
EXERCISES AND FORM
For any push-up position, keep your hands directly under your shoulders and your spine neutral while bracing your core. Lower the entire body to the floor in a controlled manner without letting the hips drop. If needed, drop your knees to the floor to ensure proper form.
Complete 10 repetitions for each exercise listed below.
Medicine Ball Rolling Push-Up- Place a medicine ball under your right hand and complete a full push-up. Then, roll the medicine ball from your right hand to your left and perform a push-up. Push evenly through your hands during the repetition. One repetition is completed after a push-up is done with each hand on the ball.
Tricep Push-Up- From the classic push-up position, push your body slightly forward and keep your elbows tight to the side of your ribs. Complete a push-up while keeping elbows in.
Release Push-Up- Once your body is lowered to the ground, squeeze your shoulder blades and lift the elbows up towards the ceiling, releasing the hands from the ground. Keep hands two inches above ground for a full count and return to the start of a standard push-up. Make sure the spine doesn’t curve in the lower back and the entire body elevates.
Shoulder Push-Up- Starting in a standard push-up position, push your hips towards the ceiling creating a “v” with the body. Bend at the elbows while keeping your hips elevated; repeat 10 times before lowing hips.
Push-Up with Bosu Ball- Place the Bosu ball on the floor with the half-ball facing down. Place your hands under your shoulders and on top of the Bosu ball. Complete a standard push-up with your elbows bent to 90-degrees.
Superman- While laying on your stomach, bring your hands towards the side of your glute muscles. Elevate your chest and legs toward the ceiling, squeezing your glutes, lower back, and mid-back muscles. Hold for one count before returning your chest and legs to the ground.