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gf11 Upper Body | Push Workout
Welcome to my upper body push workout for your chest, shoulders & triceps. 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 dive right into the 11-minute 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.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 10 minutes of unique exercises (work 40s, rest 20s). There are 3 minutes of chest, 3 minutes of triceps and the last 4 minutes are shoulder exercises. The purpose of the workout is to strength train your upper body push muscles. Push muscles are the muscles that work when your weights are pushed away from your body. I toggled between 12 lb (5.4 kg) and 15 lb (6.8 kg) weights.
Full 11-minute Workout Video:
Workout Breakdown:
Start a new exercise at the top of each minute. Work your reps for 40s, then rest for 20s between exercises.
Chest Exercises (3 min)
Minute 1: Supine Chest Press + Chest Fly (alternate)
Minute 2: Standing Upward Fly
Minute 3: Standing Narrow Push Press
Tricep Exercises (3 min)
Minute 4: Tricep Dip (using a chair, or may be done on floor)
Minute 5: Supine Skull Crusher
Minute 6: Standing Tricep Kickback
Shoulder Exercises (4 min)
Minute 7: Lateral Raise
Minute 8: Arnold Press
Minute 9: Reverse Grip Lateral Raise
Minute 10: Narrow + Wide Overhead Press (alternate)
