Strength · 26 min

Push Pull

Upper body with dumbbells and a band: every push matched by a pull.

• 26 minutes
• Regular
• Dumbbell, Band, Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You alternate pressing and pulling so your chest and shoulders never outwork your upper back. Three supersets cover horizontal and vertical pushing, rows and face pulls, then one set each of curls and triceps extensions. Keep your ribs down and your shoulders away from your ears on every rep.

Kit

Dumbbell, Band, Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpmZ4 Work · 125 to 140 bpmZ1 Recover · 60 to 90 bpm

Blocks

1. Warm up

   Z2 Warm
   • Arm Circles30 s
   • Band Pull Apart15 reps
   • Band Pass-Through30 s
   • Incline Push Up8 reps

2. Press and row3 rounds

   Z4 Work
   • Dumbbell Floor Press8 to 12 reps
   • Single Arm Dumbbell Row8 to 12 reps each side

3. Overhead and face pull3 rounds

   Z4 Work
   • Dumbbell Shoulder Press8 to 12 reps
   • Band Face Pull12 to 15 reps

4. Push-ups and band rows2 rounds

   Z4 Work
   • Push Up6 to 12 reps · Knees down when form slips
   • Seated Band Row12 to 15 reps

5. Arms

   Z4 Work
   • Hammer Curl10 to 12 reps
   • Overhead Triceps Extension10 to 12 reps

6. Cool down

   Z1 Recover
   • Wall Chest Opener30 s each side
   • Thread the Needle30 s each side
   • Child's Pose45 s

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.