Arm Circles
A gentle warm-up that loosens your shoulders and gets blood flowing before upper-body work.
Shadowboxing
Throwing punches at the air raises your heart rate and sharpens coordination and footwork, with no partner or bag needed.
Bodyweight Push-Ups
A classic upper-body strength builder you can do anywhere, training you to push yourself up off the floor.
Dumbbell Alternating Boxer Punches
Quick straight punches with light weights, building shoulder endurance and raising your heart rate at the same time.
Dumbbell Arm Hugs
Copies the motion of a big hug. It builds the strength you use to carry wide loads, push doors and hold things close.
Dumbbell Flat Bench Presses
A lying push that builds chest and arm strength. Each arm works on its own, so a stronger side can't take over.
Dumbbell Incline Bench Presses
Pushing from a tilted bench shifts more of the work to your upper chest. It builds strength for lifting things up and away from you.
Dumbbell Non-Alternating Front Raises
Strengthens the front of your shoulders, the muscles that lift your arms ahead of you to carry a tray.
Dumbbell Seated Shoulder Presses
An overhead push with your back supported, building the shoulder strength to lift a carry-on into an overhead bin.
Dumbbell Standing Shoulder Presses
Pressing weight straight overhead while standing builds strong shoulders for lifting things onto high shelves and steadies your whole body.
Inchworms
A walk-out from standing to a plank and back. It stretches the back of your legs and wakes up your shoulders and trunk.
Machine Chest Presses
A supported, guided way to build upper-body pushing strength, with no bar or dumbbells to balance or lower onto you.
Machine Shoulder Presses
Builds overhead pushing strength on a fixed path, so you can push hard without balancing free weights.
Smith Machine Flat Bench Presses
A chest press on a guided bar path, so you can push heavier with less worry about balancing the bar.
Barbell Decline Bench Presses
Pressing with your head lower than your hips shifts the work toward the lower part of your chest. Many find it easier on the shoulders.
Barbell Flat Bench Presses
The classic lying press. It builds the upper-body pushing strength you use to get up off the floor and move heavy things.
Barbell Incline Bench Presses
Pressing a bar up from an angled bench builds upper-body pushing strength. It puts extra focus on the top of your chest.
Bodyweight Dips
Lowering and lifting your whole body between two handles, a tough test of upper-body pushing strength.
Dumbbell Deadlifts to Curls to Presses
Chains three moves into one, working you from legs to arms. The single flow builds strength and gets your heart going.
Dumbbell Deficit Push-Ups
Gripping raised handles lets your chest sink lower than a regular push-up, building more strength through a deeper stretch.
Dumbbell Hammer Curls to Shoulder Presses
Takes the weights from your sides to overhead in one smooth chain, like lifting a box onto a high shelf.
Dumbbell Lateral to Front Raises
Combines raises to the side and to the front into one sequence. It builds shoulder strength for lifting things up and overhead.