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Upper Body Push & Pull

You'll build real pulling and pushing strength from the ground up — controlled, focused, and totally doable. Each rep counts, so take your time and feel every movement.

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Workout Breakdown

Warm-up

Arm Circle

1 set × 10 reps

Shoulder Roll

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 8 reps

Scapular Pull-Up

1 set × 6 reps

Scapular Push-Up

1 set × 8 reps

Main Workout

Pullup Progression

Progressive exercise

Row Progression

Progressive exercise

Pushup Progression

Progressive exercise

Anti-Extension Progression

Progressive exercise

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Child's Pose Lat Stretch

1 set × 40s

Triceps Stretch - Overhead

1 set × 30s

Biceps Stretch

1 set × 30s