Getting a strong and balanced upper body doesn’t have to be complicated. One of the easiest ways to do it is by following a push pull workout. This method divides exercises into two groups: push movements, where you push weight away from your body, and pull movements, where you pull weight toward you.
By separating your workouts this way, each muscle group gets time to rest while the other works, helping you avoid injuries and recover faster. Here are ten push pull exercises that can make a noticeable difference in your upper body strength.
Push Exercises
Push exercises target the chest, shoulders, and triceps. They involve moving weight away from your body.
Push Up
Push ups are a classic exercise that requires no equipment and works multiple upper body muscles at once.
Start in a plank position with your hands on the floor, slightly wider than shoulder width. Keep your body straight from head to heels. Lower your body by gradually bending your elbows until your chest moves closer to the floor. Push back up until your arms are straight. Start with 10 to 12 repetitions and adjust as needed.
Shoulder Press
The shoulder press strengthens your shoulders and triceps while improving overall upper body stability.
Lift a dumbbell in each hand to shoulder level with your palms facing forward, then press the weights upward until your arms are straight above your head. Slowly bring them back to shoulder level. Repeat for 10 to 12 reps.
Chest Press
Chest presses are ideal for building strong chest muscles and adding power to your push movements.
Lie flat on a bench or the floor holding a dumbbell in each hand. Keep your elbows bent and the weights near your chest. Push the dumbbells upward until your arms are straight. Lower them slowly back down and repeat.
Overhead Tricep Extension
This exercise isolates the triceps and helps strengthen the back of your arms.
Grip a single dumbbell with both hands and raise it above your head. Bend your elbows to lower the weight behind your head, keeping your upper arms still. Straighten your arms to push the dumbbell back to the starting position. Aim for 10 to 12 reps.
Skull Crusher
Skull crushers are another excellent way to work your triceps and add arm definition.
Lie on a flat bench holding a dumbbell or barbell above your chest. Slowly bend your elbows to lower the weight toward your forehead. Extend your arms back up to complete the rep.
Pull Exercises
Pull exercises mainly train the back, biceps, and forearms, and they involve drawing the weight in toward your body.
Bicep Curl
Bicep curls are simple yet effective for building strong arms.
Stand upright while holding a dumbbell in each hand with your arms resting naturally by your sides. Keep your elbows close to your body and curl the weights up toward your shoulders. Lower them slowly and repeat for 10 to 12 reps.
Hammer Curl
Hammer curls work both the biceps and forearms for fuller arm strength.
Keep the dumbbells in a neutral grip so your palms face one another. Curl the weights upward while keeping elbows steady. Slowly return to the starting position.
Dumbbell Row
Dumbbell rows strengthen your back and improve posture.
Support your body by placing one knee and the same side hand on a bench. Hold a dumbbell in the other hand, letting it hang toward the floor. Pull the weight toward your waist, keeping your back straight. Lower it slowly and repeat, then switch sides.
Reverse Fly
Reverse fly exercises target the rear shoulders and upper back.
Hold a dumbbell in each hand and hinge slightly at your hips. Lift the weights outward until they reach shoulder height. Lower them back slowly and repeat for 10 to 12 reps.
Kettlebell Deadlift
The kettlebell deadlift works the back, arms, and legs all together.
Stand with feet shoulder width apart, holding a kettlebell in both hands. Move your hips slightly backward and bend your knees to begin the motion. Stand up straight while lifting the kettlebell, then return to the starting position.
How to Structure a Push Pull Routine
A simple push pull routine can be done four times a week. For example, start with pull exercises on day one, rest on day two, do push exercises on day three, and rest again on day four. This rotation ensures your muscles get enough recovery time while you continue building strength.
Tips to Get Better Results
Focus on proper form rather than heavy weights. Start with manageable weights and increase gradually. Sleep well, eat nutritious meals, and stay consistent. Over time, your upper body will become stronger, more balanced, and more defined.
