How Many Pushups Should I Be Able to Do? The Facts and Stats Behind Pushups

Pushups… You either love ’em or hate ’em, but have most likely asked yourself, “Self… How many pushups should I be able to do?”


And yes, you were just talking to yourself.

It’s okay, I won’t judge you.

If you’ve ever caught yourself asking this question, then today you’re in luck because in this article we will be giving you the exact information your heart desires!

Today, we’re going to look at the facts and stats on pushups and the amount you really should be able to do.

But first, I highly suggest signing up to our VIP list, where you’ll get up to 100% off our new products when they’re released — plus other discounts on exceptional fitness products.

*NOTE* If you want to skip all the reading and know the exact number of pushups you should be able to do, then scroll all the way to the bottom where it says: “The answer to – how many pushups should I be able to do” for the results!
However, you may be truly curious about the research and justifications behind these numbers.

In that case, check out all the information that lead up to those results before ruining the surprise for yourself.

Now, without further ado, let’s get started.

Related: Dips vs Push Ups – Which is Better?

The Biggest Variable in Determining “How Many Pushups Should I Be Able to Do?”

Actually, there are no variables, and I figured it all out.

It’s 56… You can now go home.

Only kidding!

Unfortunately, the answer to your question isn’t as simple as just saying a random number.

To really be able to answer the question of “how many pushups should I be able to do?”, it takes looking at a few variables first, in order to calculate the correct amount of pushups you really should be doing.

Although there are tons of variables like weight, height, and overall body shape, those are not the most important variables to worry about.

The biggest average variable that most statistics focus on when determining how many pushups you should be able to do is your age.

So, after years and years of studying (actually, about 10 minutes of Google searching), we’ve compiled a handful of different charts from around the web that have all the information you need.

Thanks to us, you won’t have to do any of the searching on your own — we’ve got the comprehensive guide right here below.

Now, let’s take a look at all the different charts and dissect a conclusion.

Related: 18-Year-Old Breaks 2 Kentucky State Weight Lifting Records

The 3 Most Popular Pushup Charts on the Web


This pushup chart was provided by our friends over at Physical Living.

This is a phenomenal chart that really breaks down the different statistics for different age groups and the standards that are (and should be) met.

You may notice that the charts end at 65 years old — don’t fret.

As you can imagine, as the age exceeds 65, the numbers will still decline in averages by a few pushups.

However, there is and always will be outliers.

Not only in the 65+ age group, but in all age groups.

Certain older men and women will be able to do as many pushups as their younger counterparts; this chart is simply based on averages of a certain range of ages.

I mean shoot, look at this older gentleman below who would probably show me up!

Don’t let age hinder you and definitely don’t let these charts discourage you if you aren’t within the range you’d like to be — that should be fuel for your pushup fire!

Now, let’s look at our second chart and see what their study suggests in regards to the question: How Many Pushups Should I Be Able to Do?


Our second pushup chart was provided by from Weight Training Guide.

When looking at this chart, and the one above it, you’ll notice they are pretty much the exact same information.

You may be thinking that’s a letdown, but in reality, it’s a good sign that two different sources came to similar, accurate statistical conclusions on pushups.

If there is too much variance between the graphs, then that usually means the correlation between age and amount of pushups is a moot point.

Yet, the statistics are overwhelmingly similar, which means the tests and data are concrete.

Where do you fall on the line?

Are you average? Above average? Below?

You may fall somewhere different on the spectrum at different times, depending on your workout routines and the effort you put toward pushups.

But, we’ll talk more about that later.

First, let’s take a look at the very last chart.


This pushup chart is provided by the good folks over at Spark People.

As you can see, from comparing the different charts from above, this chart is a little bit different in the results.

Although the statistics in this 3rd chart vary compared to the top 2 charts, the numbers still aren’t extremely far off from each other, so I think it would be safe to say that if you’re able to reach a number anywhere that fits in the “average” column between the 3rd chart or better then you’re doing pretty good.

You can also check out this cool little pushup calculator tool.

What the tool above allows you to do is type in your gender, age, and how many pushups you do and it will calculate your score, rating, and let you know what the average population is able to do.

Now, a tool like this is definitely a cool tool, but based off of the charts above the numbers are a little higher, so it’s best to average them all out which I’ll be doing in the conclusion of this article.

Before we do all that, though, I want to talk about how many pushups are considered standard for the US Army.

As we know, they are held to much higher fitness standards than us, so if we can compare ourselves and the charts above to what the US Army standards are, then we’ll have an even better idea of how many pushups you should be able to do.

Related: Bodyweight Chest Exercises that Build Massive Pecs

US Army Basic Training Physical Fitness Pushup Standards

Basically, if we can compare ourselves to the US Army standards, then we’ll have a really good idea if the amount of pushups we’re doing is actually a decent amount or if we’re still a little fluff ball who can’t really push out the reps yet.

If you want to check out the actual chart for the US Army pushup standards you can but I’ll give you the quick breakdown of them below.

US Army Pushup Standards For Men

US Army Pushup Standards For Women

There you have it.

A quick and dirty breakdown of requirements to pass the US Army physical fitness pushup test.

So, now what…?

Well, we know what the averages are, based on 3 separate graphs.

We know what the Army requires.

But, you’re still asking yourself: How Many Pushups Should I Be Able to Do?

No problem.

Now I’m going to average all the numbers and give you my concluding thoughts on the matter, so you can get the right number you’re looking for.

The Answer to – How Many Pushups Should I Be Able to Do?

We took a look at 3 of the most popular pushup charts on the web and we also checked out the US Army physical fitness standards for pushups.

So, if we average them out we’ll really be able to see how well we’re doing with our pushup scores.

Don’t tell me you’re not a fan of doing some simple mathematics…

Only joking, that’s what I’m here for.

Below is the overall average of how many pushups you should be able to do.

These numbers are based on the charts above and the US Army physical fitness standards for pushups all averaged together.

If you think about it, these averages account for the everyday citizen and those in the Army, who are held to higher standards.

So, essentially, I am holding you to a higher standard overall as well.

Trust me, that’s a positive thing to do and gives you great numbers to both be achieving and to strive for.

Anyway, these are the results that were produced…



And there you have it!

Those are your averages out of all the statistics and data in this article.

From what we’ve gathered, analyzed, and compiled — those are the numbers to hit.

Again, these are the pushups you should be able to do based on your age group.

However, remember, there are always outliers and none of these stats are a hard rule.

If you think you can do more, try to do more!

If you know you can do more, by all means, keep repping out those pushups.

Related: Chest Exercises with Resistance Bands

Bonus: Help Your Pushup Form and Physique

Now, it doesn’t matter if you’re a pushup beginner or pro.

If you enjoy pushups or are looking to implement them more, I have what you need.

No, not a way to keep your arms from getting wobbly (if only).

But, instead, I have two accessories that will blow your mind!

In my opinion, neither is necessary, but both can help you attain the numbers listed in this article.

If you are struggling to get to the next level in your pushups journey, these could work for you.

These are the top 2 most rated pushup accessories on Amazon:

  • The Perfect Pushup Elite

The Perfect Pushup Elite does exactly what the name describes — allows you to do the perfect pushup.

But I don’t need to try and pitch the product, just check out the link above to view the details.

  • CAP Barbell’s Pushup Stands

These stands are designed to improve your positioning for better pushups.

But again, I don’t need to pitch the product, just check out the link above to view the details.

One Last Thing…

As I said in the beginning, these charts and our comprehensive chart don’t account for several different factors.

Sure, general age, but what about lifestyle, diet, physicality, disabilities, injuries, etc.?

These things, too, will determine how many pushups you are able to do.

Don’t let any of them prevent you from doing pushups.

But, on the flip side, don’t strain yourself trying to hit the numbers on these charts if you physically can’t.

If you are a beginner, feel free to do beginner’s pushups on your knees.

Some will claim that these aren’t beneficial, but that isn’t true at all.

Starting out on your knees will be a great way to eventually get into the groove of doing pushups.

Another option for starting out, or maybe for those with bad balance and stability, are wall pushups.

Again, they may appear easy, but I assure you that after a decent amount of reps, you’ll be exhausted.

The most important thing here is to attempt pushups despite anything you may see as a barrier.

Overcoming these hurdles and progressively getting better at your pushups will be the best thing to do.

Changing Your Mindset from “How Many Pushups Should I Be Able to Do?” to “How Can I Do More Pushups?”

Now, instead of asking, “how many pushups should I be able to do?”, maybe you can ask things such as:

  • “How can I get better at pushups?”
  • “What’s the best technique to use to do more pushups?”
  • “How many pushups should I do every single day to eventually do more?”
  • “How many pushups should I be able to do after a year of pushup training?”

These questions will help guide you in a way where the answer is determined by you.

Of course, the charts showing averages are great, but they are just that — a set chart of numbers.

If you ask how to get better, what techniques to use, how many to shoot for a day, and where you should be after a year, then you can better track your progress and your average.

Well, that’s everything, folks.

Until next time, keep pushing yourselves up!

Why push-ups help beat aging

This old-school exercise offers a real-time assessment of your strength and motivates you to improve your fitness.

Image: kieferpix/ iStock

Published: September, 2016

Push-ups have long been the symbol of optimal fitness. They are still used by the U.S. Army and the Presidential Physical Fitness Challenge to assess strength and endurance.

For older men, the simple push-up can be used as a snapshot of their current fitness. “Push-ups are the classic bread-and-butter exercise,” says Dr. Edward Phillips of Harvard-affiliated Spaulding Rehabilitation Hospital. “How many you can do at one time offers a measurement of your strength and is an easy tool to help you improve. You can do them anywhere and at any time, and only need a few minutes.”

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Chest workouts

For many gym-goers, chest training starts and ends with the bench press. Or, if they’re not big on barbells, press-ups. Now those are both fantastic exercises, but for a truly pecs-tacular chest you need to extend your exercise repertoire. The good news is that below you’ll find a training plan containing a variety of chest exercises that will hit your muscles from different angles. Follow it to the letter and you’ll be the proud owner of a bigger, stronger chest in no time.

You’ll be training four times a week throughout the four-week plan, but it won’t all be chest work. There’s little point in sculpting perfect pecs if the rest of your body doesn’t keep pace during that time. Two of your weekly workouts are chest-focused, while the other two are full-body training sessions.

The chest sessions are workouts 1 and 3 on the plan and they differ in their approach to chest-building. The first session increases strength using a high number of sets but fewer reps. The second uses bodybuilding principles to form a workout where you do fewer sets but a higher number of reps with the aim of increasing size alongside strength.

All four workouts are made up of five moves. The first two exercises are big, compound lifts done as normal sets. Go heavy with these and push yourself as hard as possible. Then the final three moves are done together as a tri-set, so you rattle through them with minimal rest until all three are done. Do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed, and you’ll add serious size and strength to your chest, while also building bigger arms and shoulders.

Tempo Training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. X means that part of the move should be done explosively. The accumulated time under tension increases your heart rate to burn fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work.

Who Is This Workout Suitable For?

This is a training plan for experienced gym-goers. You’ll be working out four times a week with heavy weights to strict tempos, so you should already know your way around the weights room and understand what doing a tri-set involves. If you take on this workout plan as a beginner, even if you get through the first session or two you’ll probably find that the DOMS involved puts you out of action for the rest of the week.

If you’re already visiting the gym several times a week but aren’t satisfied with the results, especially when it comes to your chest muscles, then this plan is perfect for you. You’ll still be maintaining your other muscles while focusing on your torso to produce the impressive pecs you’re after in four weeks.

How To Fuel Your Training

Success in this training plan will come not only from following the workouts below to the letter, but by backing up your gym efforts in the kitchen. Even if you nail every rep of the workouts, you won’t get the results you want if you’re not fuelling your training in the right way.

That starts with eating enough protein to repair and rebuild your muscles after a workout. It’s a good idea to get your protein requirement from your diet, which is easier than you might imagine and will also help ensure you have a healthy, well-rounded diet. However, many people do prefer the convenience of supplements like protein shakes or protein bars for getting 20g of protein in after a session.

Outside of protein, it’s important to maintain a healthy diet in general, starting with getting at least five portions of fruit and veg a day (note: no matter how much juice or how many smoothies you chug, the drinks’ lack of fibre means that in total they can only ever count as one serving a day). Also make sure your energy reserves are topped up by eating carbohydrates, aiming for wholegrain varieties to maximise the fibre you get from your food.

If all that sounds like a lot of effort, you can also use healthy meal delivery services to fuel your training. Some will send a variety of healthy meals at once that you can reheat and eat when you wish, while others will deliver daily and cover all your meals and snacks with a menu designed to fit your precise training goals. These are, of course, more expensive than cooking for yourself, but it’s similar to – if not cheaper than – a takeaway habit.

How To Warm Up For This Workout

Before you crack on with the workouts, it’s important that you take the time to prepare your body. Not only will a thorough warm-up help you perform at your best when you tackle the lifts, it will also reduce some of the muscle soreness you’ll feel the next day. That’s not a small thing, because chest DOMS really is no fun at all.

It’s not only the chest you’ll be working in the sessions below, so your warm-up needs to prepare your whole body. That means jumping on the treadmill for five minutes of slow jogging won’t do, because it won’t properly warm up the muscles you’re about to use.

Start with this short warm-up routine for the gym, which involves seven dynamic stretches that hit the whole body, then move on to warm-up exercises specific to the workout you’re about to do. These could even be the same exercises you’re going to do in your workout, just done with a very light weight or no weight at all. This will get your body used to the movement patterns involved and prime the relevant muscles to fire when you add weight.

Workout 1: Chest 1

1 Bench press

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

2 Incline bench press

Sets 5 Reps 5 Tempo 10X0 Rest 60sec

Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.

3A Incline dumbbell press

Sets 4 Reps 8 Tempo 2010 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.

3B Incline dumbbell flye

Sets 4 Reps 10 Tempo 2111 Rest 20sec

Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them back to the top.

3C Press-up

Sets 4 Reps 12 Tempo 2010 Rest 60sec

Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.

Workout 2: Total body 1

1 Squat

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall with a bar across the backs of your shoulders. Keeping your chest up and core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Chin-up

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Hold a bar with an underhand grip. Brace your core, then pull yourself up until your chin is higher than the bar. Lower until your arms are straight again.

2A Overhead press

Sets 4 Reps 12 Tempo 2010 Rest 20sec

Hold a bar with your hands wider than shoulder-width apart. Keeping your chest up and core braced, press the bar overhead until your arms are straight. Lower it back to the start.

2B Bent-over row

Sets 4 Reps 12 Tempo 2010 Rest 20sec

Hold a barbell with an overhand grip, hands just outside your legs. Bend your knees slightly, brace your core, then pull the bar up, leading with your elbows. Lower it back to the start.

2C Good morning

Sets 4 Reps 12 Tempo 2111 Rest 60sec

Stand tall holding a light barbell across the backs of your shoulders, feet shoulder-width apart. With your core braced, bend forwards slowly from the hips, as far as your hamstrings allow but not past horizontal. Return to the start.

Workout 4: Total body 2

1 Front squat

Sets 5 Reps 8 Tempo 2010 Rest 60sec

Stand tall with a bar across the front of your shoulders with elbows up. Keeping your core braced, squat down as deep as you can. Drive back up through your heels to return to the start.

2 Rack pull

Sets 5 Reps 8 Tempo 2111 Rest 60sec

Stand tall in front of a barbell resting on safety bars at knee height. Using a double overhand grip, bend down and deadlift the bar up, squeezing your shoulder blades together at the top.

3A Standing dumbbell biceps curl

Sets 4 Reps 12 Tempo 2010 Rest 20sec

Stand with dumbbells by your sides, palms facing forwards. Keeping your elbows tucked in, curl the weights up, squeezing your biceps at the top. Lower them back to the start.

3B Triceps extension

Sets 4 Reps 12 Tempo 2111 Rest 20sec

Stand tall holding a dumbbell over your head with both hands, arms straight. Keeping your chest up, lower the weight behind your head, then raise it back to the start.

3C Lateral raise

Sets 4 Reps 12 Tempo 2111 Rest 60sec

Stand tall, holding a light dumbbell in each hand with palms facing. Keeping your chest up and a bend in your elbows, raise the weights out to shoulder height, then lower back to the start.

30 Day Chest Workout Challenge

Are you looking to improve your looks? Want to get a head-turning body and hard as steel pectorals? If you are looking for a women or men’s fitness app that focuses on the chest, you should try our 30 Days Chest Workout Challenge. We provide the best workout routine that produces visible result in just 30 days as long as you follow the instructions and diligently do your chest workout every day. We create a daily workout plan that is suitable for everyone so at the end of 30 days, you can be proud of how you look that showcase the best of you.
Everybody can do bench press or push up. But it’s harder to know precisely how to tailor the best workout and daily exercise regimen that guarantees result within a certain amount of time. You will need to hire expensive fitness instructor for that. However, now you don’t have to spend so much money to go to the gym or hire a private instructor to build your body and show the best of you. We provide daily workout plan and exercise routine that is tailored to shape your chest area, such as your pectorals. If you need a workout routine that will show results in 30 days, you should definitely give our app a try.
This app contains great exercises for everyone. These exercise regimens are good for people who are looking to shape their body or for people who are just looking to improve their core. If you are not sure how effective your bench press or push up routine is, try to follow the daily workout plan from our app.
We have collections of 30 days challenge apps that contains specific exercises for different part of your body. Our users, both men and women, LOVE our apps and they are happy with the result they see after they follow our 30 days challenge and daily workout plan diligently.
Following strict daily exercise routine is not easy. However, discipline is necessary if you want to achieve your goal. We guarantee that if you keep missing your daily exercise routines, you won’t get the body you want. So, we have a Reminder function to notify you when it’s the time to do your chest workout routine.
To showcase the best of you, you need to be healthy. You can have pectorals like steel or body like a celebrity but if you are not healthy, it means nothing. This is why our best workout apps have the best health tips to keep you healthy and energetic.
We believe that a healthy body is a great looking body that will show people the best of you.
So, there is no reason to delay installing our 30 DAYS CHEST WORKOUT CHALLENGE and start exercising. Want to get the look that you are proud of? Start doing your bench press and push up according to our daily workout plan! Get the result at the end of your 30 days challenge and boast to everyone how you achieve your goal with hard work and discipline!

We interrupt your regularly scheduled booty programming for a message from your arms: “Pay attention to us!”

While you’re out here squatting like it’s hot, your upper bod gets no love—and it’s time to change that with this 30-day push-up challenge from certified trainer and Instagram star Anna Victoria. Prepare to get your flex on!

The Moves You Need to Know

1. Knee Push-Up

Begin with your legs together and your knees on the floor, then place your hands on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your knees. Lower your upper body until your chest nearly touches the ground, keeping your core tight, back flat, and elbows behind your shoulders. Push up through your hands and fingers to return to starting position. That’s one rep.

2. Incline Push-Up

Stand in front of a raised platform like a bench (or the stairs if you’re at home), then get into a high plank position by placing your hands on the bench in front of you. Place each palm on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your heels. Lower your upper body until your chest almost touches the platform, keeping your core tight, back flat, and elbows behind your shoulders. Push up through your hands and fingers to return to starting position. That’s one rep.

3. Push-Up

Start in a high plank position, placing your palms on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your heels. Lower your upper body until your chest almost touches the ground, keeping your core tight, back flat, and elbows behind your shoulders. Immediately push up through your hands and fingers to return to starting position. That’s one rep.

4. Push-Up Hold

Start in a high plank position, placing your palms on the floor on either side of your chest, just outside of your shoulders. Your body should form a straight line from the top of your head to your heels. Lower your upper body until your chest almost touches the ground, keeping your core tight, back flat, and elbows behind your shoulders. Pause for three seconds before pushing up through your hands and fingers to return to starting position. That’s one rep.

The Plan

Nastia Kobza

This is where the magic happens, people. For the next 30 days, you’ll work your way from knee push-ups to the super challenging push-up hold, scoring major upper body strength, arm definition, and a stronger core. “By day 30, not only will you be able to slay push-ups, you’ll have sexy toned arms and a tight core, too!” says Victoria.

You’ll tackle three sets of one push-up variation per day, except for days 27 and 29, a.k.a. the finish line, when you’ll crush two variations back to back three times.

Oh yeah, and if you’re in need of a yoga mat make this routine even more enticing, try out this self-rolling situation.

Self-Rolling Smart Yoga Mat Backslashfit, $89.95

Anna’s Advice

Days 1-6

“The most important thing to keep in mind during your first week is to tuck your elbows back as you lower into the push-up. Letting your elbows flare out to the side is super common, but it can lead to injury if you’re not careful. The easiest way fix your form? Turn your hands outward—like this emoji 🤗! You’ll naturally tuck your elbows back.”

Days 7-12

“When it comes to incline push-ups, keeping your body in a straight line is crucial. As you lower down, your entire body should move in a line together. If you’re not sure you’re doing it right, take a video of yourself to ensure your hips and chest aren’t drooping.”

Days 13-18

“Don’t forget to push up through your entire hand—fingers included—as you come up to the starting position. Putting all of your weight on the outside or inside of your palms actually makes it easier to push yourself back up. Oh, and remember to keep those elbows tucked back!”

Days 19-24

“Keep your core tight, tight, tight! This will help you work your core as well as your upper body as you do the move.”

Days 25-30

“Focus on your breathing. Exhaling as you push yourself back up from the push-up will help you perform the move more efficiently and ensure that you aren’t holding your breath as you lower down. No matter how strong you are, nothing will tire you out quicker than improper breathing!”

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Ashley Oerman Deputy Lifestyle Director Ashley Oerman is the deputy lifestyle director at Cosmopolitan, covering fitness, health, food, cocktails, home, and entertainment.

You’ve ridden multiple days a week for years, and you’ve become pretty strong—you can hold your pace and fly up hills with no problem. But maybe you’ve noticed that your upper body isn’t as strong as you’d like it to be. Enter: the push-up.

Push-ups work your chest, triceps, and shoulders—all important muscles for holding your position on the bike. But push-ups can be tough even for the fittest among us if you’re not used to doing them regularly.

“Women should be able to do at least 10 push-ups, and men should be able to do about 15 to 20,” says Tony Gentilcore, C.S.C.S., owner of the Boston-based training studio CORE.

“Specificity is key,” Gentilcore says. Translation? If you want to get better at push-ups, you need to actually do push-ups.

So with help from Gentilcore, we created a 30-day push-up challenge to help you build that ever-important upper body strength. With this plan, “the amount of push-ups you can do will go up because you’re doing high-volume, high-quality reps in short spurts,” he says. And even if you can do more than Gentilcore’s suggested base number of push-ups, getting stronger and being able to do more definitely won’t hurt your performance on the bike.

How to do this challenge: Review the exercises below, demonstrated by Amanda Butler, NASM-certified trainer for Aaptiv and creator of The Butler Method on NeoU Fitness. Perform Workout 1 on day one, Workout 2 on day two, Workout 3 on day three, so on and so forth. Once you finish Workout 5 on day five, start back at the beginning. Cycle through Workouts 1 through 5 every day for 30 days straight.
Each workout includes two exercises: a set of push-ups performed two to three times per day and one complimentary move that will help build strength needed to achieve more push-ups. Here’s how to figure out how many push-ups you should do in a set: Take the maximum amount of push-ups you can do comfortably in one try and cut that number in half. For example, if you can bang out 10 easily, perform 5 push-ups two to three times per day. That’s 15 push-ups per day, more than you were able to do before, but since you’re not doing them all at once, it won’t seem as hard.

The five workouts are below. You will need a set of light to medium dumbbells and a bench or elevated platform. An exercise mat is optional. As always, check with your doctor before starting any new exercise program and stop at any point if something feels off.

Danielle Zickl Associate Health & Fitness Editor Danielle specializes in interpreting and reporting the latest health research and also writes and edits in-depth service pieces about fitness, training, and nutrition.

This 30-Day Push-Up Challenge Will Transform Your Body

This article was originally published on July 13, 2015. Reality check: It’s time to stop thinking of push-ups as a punishment of the drop-and-give-me-20 variety. The truth is, they’re a fantastic strength-building exercise — not just for your arms, but for your entire torso. “Yes, they’re great for strengthening the chest, triceps, and shoulders, but they’re also an incredible core-stability exercise,” says personal trainer Molly Galbraith, CSCS, founder of “And you’ll even work the glutes as well.” The secret to a good push-up is just that: engaging your whole body and thinking of it like a moving plank (which is basically what it is). It’s also key to send your elbows back on an angle, not winging out to the side, so the chest and shoulders do more of the work. (See our fundamentals guide below for more how-to.) To help you build up the strength toward full push-ups, our 30-day Push-Up Challenge starts you with your hands elevated on a bench (or a couch with the cushions removed). That’s right; you won’t be doing any knee push-ups here — they don’t quite engage the muscles in the same way as having your body in the full plank position. You’ll also be reducing your reps within each successive set to help maintain good form and combat fatigue. You should take at least a minute break between each set, and can even spread the sets out throughout your day if you prefer. Once you’ve mastered the incline push-ups, you’ll take your hands to the ground for a few reps at a time, until you can bang out 10. “The goal is to avoid ‘grinders,’ where you do reps for the sake of the count but at the sacrifice of your form, developing bad habits in the process,” Galbraith says. You’ll also have rest days, which are essential for letting your hard-working muscles recover.

30-Day Push-Up Challenge

Sculpt your abs, build lean arms, and tone your shoulders all in one move: push-ups.

Push-ups are one of the oldest and most basic exercises for a simple reason—they target all the major muscles in the upper body and boost core strength. The best part, push-ups don’t require equipment. You can do them anywhere.

So put down the weights and test your body. Your task is to complete 100 push-ups a day for 30 days. You don’t have to do them all at once. You can do them on your toes or on your knees. The main goal is to get down, push-up, and track your progress day after day.

Are you ready to commit to 30 days of push-ups? Here’s what you need to get started.

More: 4 Reasons to Mix Up Your Fitness Routine

Tips and Tools

  1. Read proper form and injury prevention tips (below).
  2. Pick your start date and write it in your calendar.
  3. Forward this to a friend to enlist support. It’s always more fun with a workout buddy.
  4. Download your tracker.
  5. Get social for more support and motivation. “Like” the 30-Day Challenge Series on Facebook and follow @30_Challenge on Twitter.

Remember, some days are better than others. Don’t get discouraged; keep your focus on the overall goal. This is why your tracker is so important in this challenge. Once you see that you are doing more in each set or have moved from your knees to your toes, you will be fired up with motivation to keep going.

More: 26 Inspirational Fitness Quotes

Proper Form and Injury Prevention Tips

Push-Ups on Knees

  • Keep your body in a straight line.
  • Engage your core.
  • Move wrists in line with the shoulders.
  • Look forward, not down.
  • As you lower, keep the elbows at 90 degrees.

More: 9 Ways to Measure Your Fitness

Push-Ups on Toes

  • Keep your body in a straight line.
  • Engage your core.
  • Move wrists in line with the shoulders.
  • Fingers point straight.
  • Look forward, not down.
  • As you lower, make sure your body is in a straight line, engage the core, and bend the elbows 90 degrees.

More: 8 Ways to Modify the Everyday Push-up

Form is critical when doing push-ups, especially when you’re doing them every day for 30 days. Incorrect form can compromise your results and cause injury. Here are eight things to think about when doing push-ups:

  • Your hands should be slightly wider than shoulder-width apart and in-line with your shoulders, not in front or behind your shoulder line.
  • Your feet should be set up in a way that feels right for you. The wider apart they are, the more stable you will be. If you are a beginner, start on your knees. You’ll still get the same benefits from the exercise. As you gain strength, move to your toes.
  • Your body should be one straight line. From the top of your head to your heals (or knees). If a ball rolled down your back, it would roll smoothly to the ground. This means no butt in the air or arched back.
  • Flex your core. This will keep you in a straight line and also maximize your results.
  • Your head should be looking slightly ahead of you, not straight down. This will keep your neck straight. Think of your chin hitting the ground first, not your nose.
  • With your core engaged, lower yourself toward the ground until your elbows are at a 90-degree angle.
  • At the bottom, hold for a second, to maximize your exercise, and push back up.
  • Repeat this as many times as you can until you feel your form is compromised. Then rest. Doing less push-ups correctly will give you better results than doing more with sub par technique.

More: 3 Steps to the Perfect Push-Up

Always listen to your body. This is a strenuous challenge, if you’re body says take a day off, take it. Just get back on track the next day.

Take these moves with you. Download and print them here.

How’s your challenge going? Share your progress with us below.

More: 30-Day Plank Challenge

Stay in shape in a fitness class.

Build A Bigger Upper Body With This Four-Week Programme

While we would never advise you to avoid training your legs for an extended period of time, we recognise that you might want to devote more attention to some muscles than you do to others. So for four weeks only, we’re letting you off training your wheels so you can concentrate solely on your upper body.

Each workout in this plan is devoted to a major upper body muscle group – your chest, back and shoulders. Follow them faithfully and you’ll add strength and size up top. Once you’ve done that, get the January 2018 issue of Men’s Fitness (on sale Wednesday 15th November) for a workout that concentrates on building leg strength and power.

RECOMMENDED: The Four-Times-A-Week Upper-Body Workout Plan

How to do it

Follow the sets, reps and rest instructions for each move to get the maximum benefit. Do each workout once a week for four weeks, aiming to increase the amount you lift each time. And make sure you make a note of how much you lift in each session to keep yourself motivated.

Workout 1: Chest

1 Dumbbell bench press

Sets 3 Reps 10 Rest 60sec

Why Using dumbbells for this classic chest-builder emphasises your pecs more than the barbell version, because the dumbbells move slightly inwards throughout the rep and also go through a greater range of motion, which will warm them up before you go heavy in the classic bench (see below).

How Lie on a bench with your feet on the floor directly under your knees. Hold the dumbbells above you with arms straight, then lower them to your chest. Drive your feet hard into the floor and push the weights back strongly to the start position.

2 Bench press

Sets 5 Reps 5 Rest 60-90sec

Why It’s a classic for a reason: a properly executed bench press (with your feet pressing into the floor) will tax your whole body and allow you to use heavy weights to maximise upper-body development. Ensure your form is correct to avoid injury and maximise growth.

How Take a grip slightly wider than shoulder width and squeeze your lats together to create a pressing platform before you take the bar out of the rack. Watch the ceiling, not the bar, to ensure you’re pressing in the same line each time – then lower the bar to your chest, aiming to brush your T-shirt without bouncing. Press up powerfully, pause at the top, then go into your next rep.

3 Incline bench press

Sets 4 Time 6-8 Rest 60-90sec

Why Setting the bench to an incline will mean you need to reduce the weight – especially once your muscles are fatigued from the previous two moves – but it’ll hit your chest from a new angle.

How Lie on a bench set at a 45˚ incline, holding a bar over your chest with your grip just wider than shoulder width. Lower the bar until it’s touching your chest, then press it back up.

4 Dumbbell pull-over

Sets 3 Reps 10 Rest 60sec

Why This move simultaneously works both your chest and your back. That’s useful because when you’re doing a heavy bench press, you want to recruit your lats – the big back muscles – to give yourself a stable base from which you can press.

How Lie on a flat bench and hold a dumbbell in both hands above your face. Keeping your arms straight, lower the dumbbell behind your head until your arms are parallel with the floor. Then bring it back to the start.

5 Press-up

Sets 2 Reps To failure Rest 60sec

Why This versatile go-anywhere chest-builder will also work your core, as well as teaching you to hold full-body tension. Because it lets you push yourself with minimal injury risk, it’s a safe way to finish the session.

How Get into a press-up position with your hands just outside shoulder-width apart. Keeping your abs braced, lower your body until your chest touches the floor – keeping your thighs off it – and then press back up.

Workout 2 Back

1 Pull-up

Sets 3 Reps 6, 8, 10 Rest 60sec

Why This move’s slightly more functional than its popular cousin, the chin-up, because it builds the muscles you’d use to haul yourself up a cliff (or climbing wall). It also puts more emphasis on your back – getting some solid numbers here guarantees you a V-shape.

How Grasp the bar using an overhand grip with your hands shoulder-width apart. Start from a dead hang with your arms fully extended. Pull yourself up by squeezing your lats together, aiming to bring your elbows behind you. Once your chin is over the bar, slowly lower back to the start.

2 Bent-over row

Sets 5 Reps 5 Rest 60-90sec

Why It’s the best back-builder bar none – plus it’ll balance out your pressing and give you a stable base for pushing-based moves. For a variation as you get more accomplished, try the Pendlay row, where each rep starts on the floor.

How Hold the bar with a shoulder-width grip, bending your knees slightly. Bend at the hips until your torso is at a roughly 45˚ angle to the floor. Pull the bar up to touch your sternum and then lower under control. If you’re moving your upper body to shift the bar, the weight’s too heavy.

3 Dumbbell bent-over row

Sets 2 Reps 8-10 Rest 60sec

Why This move will build all the muscles of your back, giving you stability in your shoulder region, improving your posture and balancing out the pressing work you did in the previous session. The dumbbell variation allows your wrists and shoulders to move more freely than the barbell version, improving your range of motion and making it easier to do when you’re starting to get tired.

How Bend at the hips until your torso is at a roughly 45˚ angle to the floor with the dumbbells hanging straight down. Pull the weights up to touch your chest and then lower under control. Again, if you’re using your upper body, you need to reduce the weight.

4 Renegade row

Sets 3 Reps 8 Rest 60sec

Why This move works your back muscles while challenging your stabilisers to keep you level. Think of it as a more brutal version of the plank.

How Start in a press-up position holding dumbbells. Row one dumbbell upwards, so that your thumb touches your armpit, and then the other. Try to stay parallel to the floor – don’t twist.

5 One-arm row

Sets 2 Reps 8 each side Rest 60sec

Why This isolation move works one side of your body at a time, and allows you to shift more weight.

How Set up with one knee resting on a bench and the other foot on the floor, leaning forwards slightly and holding a dumbbell in one hand. Row the dumbbell up until your thumb touches your armpit, then lower.

Workout 3 Shoulders

1 Kettlebell overhead press

Sets 3 Reps 10 each side Rest 60sec

Why As well as allowing your shoulder joint to rotate more naturally than a barbell press, the one-sided kettlebell version of the press brings your obliques into play, forcing them to work to stabilise your torso. Working your shoulders unilaterally should also fix any imbalances.

How From the rack position, press the kettlebell overhead, keeping the bell resting against your forearm. Lower the bell under control, pausing at the bottom of the move with the bell resting behind your shoulder. Finish all your reps on one side, then switch to the other.

2 Overhead press

Sets 5 Reps 5 Rest 60-90sec

Why The strict overhead press builds full-body muscle and co-ordination, bringing your abs into the equation to stabilise the weight overhead.

How With your feet shoulder-width apart, position a bar on your upper chest, gripping it with hands just wider than shoulder-width apart. Brace your abs, glutes and quads as you press the bar straight upwards. Pause at the top, then lower. You might find you can lift more weight by wrapping your thumbs around the same side as your fingers, to keep your forearms in a better position. For more overhead press tips, see p86.

3 Push press

Sets 3 Reps 6-8 Rest 60-90sec

Why Adding explosive drive to the strict press mimics real-life movement – imagine putting a heavy bag into an overhead locker – and allows you to shift more weight than a strict press, while still building full-body explosiveness and co-ordination. It also allows you to complete reps when your shoulders are tired because your legs give each rep momentum.

How Set up in the same position as the overhead press, then do a quarter squat and press the bar overhead as explosively as possible, using the momentum to drive the bar upwards. If you do it properly you shouldn’t be pushing the bar until it’s almost over your head.

4 Lateral raise

Sets 3 Reps 8-10 Rest 60sec

How Stand tall with your abs braced and feet close but not together, holding a light dumbbell in each hand by your sides with your palms facing one another. Keeping a slight bend in your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop just below shoulder height, then lower.

5 Reverse flye

Sets 3 Reps 10 Rest 60sec

How Lean forwards at the hips with a weight in each hand. Keeping your back flat, bring the weights upwards as if you were spreading your wings, aiming to bring your shoulder blades together at the top of the move.

Are you ready to whip your upper body into shape and get tank top ready for the spring?

The Ultimate Upper Body 30 Day Challenge is here to help! In as little as 10 minutes a day, for 30 days, you can strengthen, tone and firm up your biceps, triceps, shoulders, chest and back! These six simple (but not easy) moves rotated every other day for 30 days will help you do just that. The snow might start melting in the next few weeks, letting you peel back the layers of clothing. When that happens, you need to be ready with a physique you can’t wait to show off!

It’s time to start building that ultimate upper body today!

Why the 30-Day Ultimate Upper Body Challenge?

Because nobody likes it when they wave goodbye and the bottom of their arm waves with them! No body loves back fat peaking out from under their bra. And ultimately, we can all benefit from a stronger upper body. Fitness is not just about appearance and self-esteem. A stronger upper body will help with you carry more groceries from the car — saving you time! Stronger muscles can make all tasks of your average daily life easier — in addition to looking and feeling your best. Isn’t that grand?

Should you choose to accept the 30 Day Ultimate Upper Body Challenge, this is what you will do:

We will alternate exercises that work the front part of your upper body on Monday, Wednesday, and Fridays. On Tuesday, Thursday and Saturday, you will work the major muscles of the back of your torso. Sunday you have the option to rest completely, repeat only your favorite moves or test yourself by doing all of them and timing how long it takes to complete all of the exercises. You will need light hand weights or a resistance band to get the most out of this challenge. Feel free to print this image and use your tracker to help keep you focused, motivated and on track!

Not clear on all of the Upper Body Moves?

The Fine Print:

  1. These exercises will strengthen and tone the major muscles of your upper body. You will still want to incorporate cardio vascular exercise a minimum of 30 minutes per day, 3 times per week to maximize results of this challenge.
  2. At the beginning of the month you will record weight and basic measurements. At the end of the month, you will do the same thing to measure your progress.
  3. Using your tracker, check off the days as you complete the activities. Sunday, if you select TEST, you will time how long it takes to complete all of the exercises.
  4. Be sure to use proper form and alignment to maximize results and prevent injury.

So how do you get started on the 30 Day Ultimate Upper Body Challenge?

  1. Like the Teresa Marie Wellness on FaceBook now.
  2. Find the Ultimate Upper Body Challenge under Events and click “going” then invite your friends to make it more fun.
  3. Get access to all the trackers by joining the community here. If you have already signed up, then at the end of every month, you automatically receive a newsletter with all the links to the trackers. Starting in April, we will have a great website that you will be able to access at anytime to get all the information on all of the 30 Day Challenges!
  4. Mark your personal calendar, because your challenge starts Saturday March 1st!

Don’t forget to sign up and get your fun tracker!

Be Smart. Be Safe. Have Fun. Get FIT!

The below workout is a push-pull variation, concentrating on the upper body, mainly your pecs muscles, arms (both triceps and biceps), lats, delts and abs. Even better, it is very time efficient: if you keep the timings right, you shouldn’t be spending more than 30 minutes in the gym doing the session.

We already have a very popular full body push-pull workout here at T3 and there are many reasons why it is so favoured. Dividing exercises along the lines whether they work ‘pushing’ or ‘pulling’ muscles makes putting together a workout easier and you can give different muscle groups adequate amount if rest too. And above all, the system just make sense.

Is there a catch? An hour in the gym a week and you’ll get big arms and big pecs sounds too good to be true? Spoiler alert: there is no catch here. You will have to put the work in yourself, though, and you might want to be mindful about a few other things than just the time spent exercising, as explained below.

  • Best fitness smartwatch: track your workouts for better results
  • Best headphones for gym: gym music is awful after all

You will need access to a gym or have some equipment at home to do the exercises listed in this push-pull upper body workout, but nothing you can’t have or substitute in your home gym.

The main items you might need are a weights bench, a barbell with some plates, a pair of dumbbells, a pull up bar, an ab roller and some thick resistance bands.

In case you are worried about blisters, you can get a pair of gym gloves too. Not a requirement, though, and if you are really on the budget, a weights bench and some dumbbells would do the trick.

What is the benefit of this push pull upper body workout?

First of all, it is very time efficient. We often find it difficult to find time to work out but with this exercise regime, you will only need to spend 1 hour in the gym a week, out of the total 168 that’s available in the week.

Also, none of the below exercises are difficult; no need to use equipment you aren’t familiar with. Some of them use your body as resistance and can be found on the pro calisthenics workout list. We did say you will have to work for your gains, didn’t we?

These exercises can also tailored to each exercise level, using smaller or larger weights, depending on your skill level. When performing each exercise, choose a weight that you can perform the movement with without failure. No need to double up the weight and half rep the sets, that will not result in gains.

As you go forward with the plan, try adding more volume each time, as detailed in the article about the golden rule to get a six pack. It doesn’t have to be much; try to keep the rep range between 8-12 reps per set and add a little more weight or more reps every time you visit the church of iron.

Alternative workouts to try out

If you are a time millionaire, feel free to work out each muscle groups individually.

We have workouts of all sorts here at T3, including chest routines and biceps and triceps workouts (plus shoulders exercises). too. You can also give some much deserved love to your glutes and quads with a leg day workout or perform a killer six pack routine as well. Oh, don’t forget to check out best back exercises piece either!

If you only planning on working out once a week, you still have multiple options to do so. If you access to weights (either at a gym or home), you can do the BIG 5, five exercises that give you a comprehensive full body workout. Doing these will make you bigger AND stronger in no time.

If you haven’t got access to gym equipment (or can’t justify the membership fee for a gym), you can perform a bodyweight exercises at home. Should you have a few resistance bands laying around at home, try our resistance band workout which can work all your muscles surprisingly well.

There is also the Spartan Race workout, a full-body workout to get you ready for this challenging obstacle race. Or, you know, you can just take it as a good full-body workout as is.

A healthy diet and ample of protein is essential for muscle mass gain

(Image credit: Getty Images)

Eat your protein for quicker gains

Protein is super important and you should take in enough in order to gain muscle mass quicker. The reason why we emphasise this all the time is because protein is indeed essential for muscle building and having a healthier diet is essential for your well being.

You don’t have to resort to drinking protein shakes 24/7, but protein shakes and high protein snacks are a great way to curb cravings and up your protein intake, all in the same time.

Also, a healthy and balanced diet and plenty of water can not only make you a better person, but it can also help you to push a lot more in the gym, too.

• Best cheap protein deals

How much protein do you need? if you are planning on gaining muscle mass, you are looking at taking in 2 grams of protein per body kilogram per day. That’s a 140 grams for a 70 kilo person. A serving of your regular protein powder contains anything between 20-25 grams of protein, so having a shake mid morning and mid afternoon can cover a good chunk of your protein needs.

Another supplement you want to consider taking is creatine. It has been tested over and over again and proved to be one of the most useful and safest supplement you can take.

• Best cheap creatine deals

In case you need even more energy, you can consider taking some pre workout formulas. Pre workout powders are a mix of active ingredients like caffeine and vitamins that can help you focus even more in the gym.

There are also stim-free versions with no caffeine or taurine in them, so if you are sensitive to any of those, try the ‘pump’ variety of pre workout powders. Or, if you prefer the pill format, try taking nitric oxide, which is another stim-free pre workout solution.

• Best cheap pre workout deals

  • Best gym water bottles

how to do the two day push pull upper body workout

There are four exercises each day with sets divided as follows: 4-4-2-2. So, of the first two exercises, you do four sets each, and from the latter two, you do two sets each. Rest between sets should be between a minute or two and if you are unsure how much it is, use a fitness smartwatch to time yourself.

Using a watch is also a good way to keep track of your heart rate. These wearable devices can help you better understand your body’s fitness needs and they can also aid you by keeping track of your progress. The accompanying apps are also super handy, like the Fitbit App or the Garmin Connect, where you can further analyse your performance and receive tips as well.

Try spreading the two days out throughout the week. Do one over the weekend and the other mid-week, but even if you do them on consecutive days, leave 24 hours between the two workouts.

If you can, get a training buddy to help you out during your sessions. Not only it’s safer to have someone around, it is also more motivating to work out with someone.

Make sure you drink plenty of water during your workouts as well and always warm up with some light cardio exercises like running or indoor cycling.

Day 1 – Push (pecs and triceps)

The barbell bench press is a gym staple exercise

(Image credit: Future)

Barbell bench press

Sets/Reps: Do 4 sets of 8-12 reps

Muscles worked: pecs, triceps, front delts

How to do bench presses: lay down with your head resting on the bench under the bar, feet on the ground, hands holding the bar with an overhand grip, core engaged. You want your feet to dig into the floor a bit, make sure they are firmly pressed down before you lift.

As you exhale, lift the bar up off the rack and extend your arm fully. Inhale as you lower the bar down to your chest, tucking your elbows in slightly. Come close to the chest as you lower the bar, then as you exhale, press the bar up again.

The best way to activate your pecs is to lower the bar slowly (for roughly 3 seconds) and then press it up hard. The slow negative movement will activate your pecs even more for added gains.

The incline bench press will attack the pecs from a different angle

(Image credit: Future)

Incline barbell bench press

Sets/Reps: Do 4 sets of 8-12 reps

Muscles worked: upper chest, delts, triceps

How to do incline bench presses: exactly the same as above, but with the bench angled between 45-60 degrees. The higher the bench, the more it will work the delts so be careful, your delts can lift less than your pecs, so be mindful of that when yo uadjust the bench angle.

Destroy your shoulders with the military press

(Image credit: Future)

Military press/ Overhead press

Sets/Reps: Do 2 sets of 8-12 reps

Muscles worked: delts, triceps, traps, upper pecs, core (abs and lower back)

How to do overhead presses: stand with your legs shoulder width apart, shoulders open, barbell loaded and resting on your upper chest, hands gripping the bar slightly wider than shoulder width, core activated.

You would like to push the barbell up over your head in a straight line. Move your head out of the way when it passes in front of it in both directions. The bar’s movement is a straight up and down.

Don’t lock your elbows in the highest position, your arms should be ever so slightly bent even in the highest position. After your bar has reached its highest point, return it to the starting position.

Roll your way to a strong core and six pack

(Image credit: Future)

Ab rollout

Sets/Reps: Do 2 sets of 8-12 reps

Muscles worked: core, including your abs and lower back

How to do ab rollouts: To perform an ab rollout, you go down on all fours with your feet lifted off the ground, so you are on your knees and your hands holding the ab roller/barbell. Then, you gently push the roller/barbell away from you until your nose almost touch the ground. Once there, you pull the roller/barbell back to the original position.

If you mastered this (won’t be anytime soon), you can try the standing ab rollout: same as above but with your legs extended. Starting position is a downward facing dog pose with your hands on the roller, then you push the roller away and then back up again. This one requires an unbreakable core so please be extremely careful when trying to perform it.

Day 2 – Pull (lats and biceps)

Pullups are one of the best bodyweight exercises you can do

(Image credit: Future)


Sets/Reps: Do 4 sets of 8 reps

Muscles worked: lats, traps, all your upper back basically, biceps

How to do pullups: There are two key factors to keep in mind about pullups – the depth and the grip.

In the lowest position, don’t let your shoulders drop completely. The good thing about pullups is that your arm muscles are engaged all the way through, no rest for the wicked here!

Also, you would like to grab the bar in a wide overhand grip to activate your lats. This is not a chin up after all, the main focus is on working the last.

If you find it difficult to do pullups, you can try doing lat pulldowns until you build up the strength to pull yourself up.

Seated rows can be done on the cable machine or even with a resistance band

(Image credit: Future)

Seated row

Sets/Reps: Do 4 sets of 8-12 reps

Muscles worked: lats, biceps, forearms

How to do seated rows: Sit on the bench in front of the cable machine. Grab the little triangular handle and place your feet on the footrests. Pull the handles towards your abdomen, not your chest, slowly and not jerking the cable back and forth.

As you let the handle go forward, don’t let your body lean forward too much. You are trying to work your lats and biceps here, no need to rock back and forth as you row. You’re not trying to work a WaterRower here.

Your legs are not locked straight, neither is your elbow when your arms are fully extended, both are ever so slightly bent. Be careful when you let go of the handle at the end of each set.

Shoulder exercises are not reserved for push days only, as the upright row demonstrates

(Image credit: Future)

Sets/Reps: Do 2 sets of 8-12 reps

Muscles worked: upper traps, deltoids and biceps

How to do an upright row: With your feet shoulder width apart, lift the barbell up so it is resting in your extended arms in front of your quads. Your shoulders are open and your core engaged.

Your hands should be in an overhand drip position and near each other. One way measure the distance between them is to extend your thumbs toward each other when holding the bar and when they meet, that’s roughly the distance your hands should be.

Pull the barbell up towards your chin as far as it feels comfortable. Don’t try to twist your elbows in unnatural position just to touch your chin with the elbows; your shoulders can only go so high in this position. Also, by lifting the bar too high, you also risk twisting your wrists in positions it shouldn’t be in.

Let the barbell down gently into the starting position. Again, the movement should be slow and you should concentrate on muscle activation.

Hanging leg raises are not easy to master but will give you a proper abs workout to remember

(Image credit: Future)

Sets/Reps: do 2 sets of 8 reps

Muscles worked: abs, core, biceps

Abs exercise doesn’t get much harder than this. We already covered hanging leg raises and dubbed it the hardest abs exercise for a good reason. It’s up there with ab rollouts, but in all honestly, ab rollouts have nothing on hanging leg raises.

The hanging leg raise is pretty self explanatory exercise, but a couple things worth mentioning nevertheless.

Try to raise and lower your legs slowly as you perform hanging leg raises. Not only will this activate the muscles for longer, it will also help you not to swing. It’s not called swinging leg raises, after all.

Also, in order to work your biceps a bit more and help you stabilise your body more efficiently, you can bend your elbows in a 90 degree angle. Like how you would have them if you were performing a chin up and stopped halfway.

Push up push up

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