WORKOUT:
OVERVIEW:
Transform your upper body in just 10 minutes with this intense bodyweight push-up workout! We’ll target your chest, shoulders, triceps, and core using a variety of push-up variations that require no equipment. This fast-paced routine includes pausing push-ups to build strength, sliding push-ups to engage your core, close-grip push-ups to hit your triceps, incline push-ups to focus on the upper chest, and wide push-ups for full chest activation
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Workout Length |
10 Minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
Workout Details:
Main Workout
- Chest Swings: Warm up and activate the chest, preparing for more intense exercises.
- Close-Width Push-Ups: Engage triceps and inner chest by keeping hands close together, enhancing upper arm strength.
- Pause Go Push-Ups: Build endurance and strength by pausing at the bottom of each push-up, activating chest, shoulders, and triceps.
- Wide-Width Push-Ups: Target the outer chest and shoulders with a wider grip, promoting fuller chest development.
- Chest Squeeze: Contract and release the chest muscles to improve strength and definition.
- Slide Push-Ups: Strengthen the core and shoulders by sliding side to side, enhancing stability and balance.
- Cooldown: Stretch and relax muscles to aid recovery and prevent soreness.
Conclusion
This 10-minute push-up workout offers a comprehensive upper body session, combining different push-up variations that target all key muscle groups without equipment. Whether you’re aiming to build strength, tone your upper body, or add intensity to your fitness routine, these push-up variations will keep your muscles engaged and challenged. Make this workout part of your weekly routine, and watch your upper body strength and endurance improve in record time!
