🏋️‍♂️ STRENGTH TRAINING — UPPER BODY

Push-Ups

Category: Strength (Upper Body)
Primary Muscles: Chest (Pectorals), Shoulders (Deltoids), Triceps, Core
Equipment: None

Method:

  1. Start in a high plank position, hands slightly wider than shoulder-width.
  2. Keep your body in a straight line from head to heels.
  3. Lower your chest toward the floor by bending your elbows at 45°.
  4. Push back up to the starting position by extending your arms.
A woman in a blue tank top performing a push-up on a pink exercise mat in a well-lit indoor space.

Common Mistakes:

  • Dropping hips or arching back.
  • Elbows flaring too wide.
  • Incomplete range of motion.

Benefits:

  • Builds upper body strength and stability.
  • Engages core muscles for balance.
  • Improves functional pushing power.

Variations:

A woman performing a knee push-up on a yoga mat, demonstrating proper form with her body in a straight line and hands positioned on the mat.
Knee Push-Up (Beginner)
A person performing a push-up variation on a bench, maintaining a straight body line from head to heels.
Decline Push-Up (Advanced)
A person performing a push-up exercise, demonstrating proper form with a straight body line and hands positioned slightly wider than shoulder-width.
Diamond Push-Up (Triceps Focus)

Dumbbell Shoulder Press

Category: Strength (Upper Body)
Primary Muscles: Shoulders (Deltoids), Triceps, Upper Chest
Equipment: Dumbbells

Method:

  1. Sit or stand with dumbbells at shoulder height, palms facing forward.
  2. Engage your core and press the dumbbells overhead until arms are fully extended.
  3. Slowly lower back to the starting position.
Person standing in a home gym performing a dumbbell shoulder press with dumbbells at shoulder height.

Common Mistakes:

  • Arching lower back.
  • Using momentum instead of control.
  • Incomplete lockout at the top.

Benefits:

  • Develops shoulder stability and power.
  • Strengthens triceps and improves posture.

Variations:

  • Seated Press (Better isolation)
  • Arnold Press (Twisting variation for all 3 deltoid heads)
A woman performing a knee push-up on a yoga mat, demonstrating proper form with her body in a straight line and hands positioned on the mat.
Knee Push-Up (Beginner)
A person performing a push-up variation on a bench, maintaining a straight body line from head to heels.
Decline Push-Up (Advanced)
A person performing a push-up exercise, demonstrating proper form with a straight body line and hands positioned slightly wider than shoulder-width.
Diamond Push-Up (Triceps Focus)