15-Minute Push Pull Supersets
This 15-minute upper body workout pairs push and pull exercises back to back — and that pairing is the whole point. By alternating between push muscles (chest, shoulders, triceps) and pull muscles (back, biceps) within every single interval, you’re keeping the working muscles fresh while the opposing muscles recover. It’s an efficient, balanced approach that builds real upper body strength without overloading any one muscle group. Eight supersets, no repeats, plus a full body finisher to close it out strong.
In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!
Before You Begin
Description
Following a warmup, this workout is made up of 8 supersets and 1 finisher. The supersets each have a push and a pull move. The purpose of the workout is to build overall upper body strength by giving a balanced structured arms & shoulders workout. I used 8 lb (3.6 kg), 10 lb (4.5 kg), and 12 lb (5.4 kg) dumbbells.
Workout Video
Workout Breakdown
There are 8 supersets in this workout. Perform each exercise in the superset back to back without breaks, each move for 30 seconds. Then take a 35 second break between supersets. The finisher is 1 minute.
Exercises
- Overhead Press | Bent Row
- Tricep Kickback | Reverse Fly
- Lateral Raise | Hammer Curl
- Tricep Press | Upright Row
- Triangle Pushup | Renegade Row
- Chest Fly | Pullover
- Hex Press | Bird Dog
- Finisher: Superhuman + Pushup (1 minute)
