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Bodyweight Muscle Growth Path →

Upper Body Push Focus

Kick off your 28-day journey with a focused chest and shoulder session that's all about moving well and feeling strong. Expect controlled, satisfying reps that build real foundations — quality over quantity today!

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 30s, 30s

3

Cat-Cow Stretch

1 set × 45s

4

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main Workout

Pushup Progression

Progressive exercise

2

Pike Push-Up

3 sets × 8 reps, 8 reps, 8 reps

3

Push-Up (Wide)

2 sets × 10 reps, 10 reps

4

Push-Up (Diamond)

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Stretch

1 set × 30s

2

Doorway Chest Stretch

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

4

Child's Pose

1 set × 45s

Upper Body Push Focus - Bodyweight Fitness | Bodyweight Fitness