Building upper body strength requires functional training that translates to daily activities. This comprehensive workout combines pushing, pulling, and stabilizing movements to improve overall strength and mobility.

Warm-Up (5 minutes)

Start with these exercises to increase blood flow and activate key muscles:

1. Scapular Push-Ups (1 minute)

• Start in push-up position
• Lower chest by squeezing shoulder blades
• Push up by spreading shoulder blades
• Keep arms straight throughout

2. Thoracic Spine Rotations (1 minute)

• Begin on all fours
• Place one hand behind head
• Rotate torso, bringing elbow to ceiling
• Repeat on both sides

Main Workout

1. Push-Ups

• Sets: 4
• Reps: 12-15
• Keep body straight
• Hands slightly wider than shoulders
• Elbows at 45-degree angle
• Modification: Elevate hands on bench for easier version

2. Pull-Ups (or Assisted)

• Sets: 4
• Reps: 6-10
• Grip bar shoulder-width apart
• Pull chin above bar
• Lower with control
• Modification: Use resistance band or assisted machine

3. Kettlebell Overhead Press

• Sets: 4
• Reps: 10-12 per arm
• Start at shoulder height
• Press vertically
• Keep core engaged
• Maintain neutral spine

4. Single-Arm Dumbbell Row

• Sets: 4
• Reps: 8-10 per arm
• One knee and hand on bench
• Keep elbow close to body
• Squeeze shoulder blade at top
• Control the lowering phase

5. Plank to Push-Up

• Sets: 3
• Reps: 8-10
• Start in forearm plank
• Push up to hands one arm at a time
• Return to forearms with control
• Maintain straight body alignment

This workout develops functional strength that transfers to daily activities. Focus on proper form and controlled movements rather than speed. Regular practice will improve posture, stability, and overall upper body strength while reducing injury risk.

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