30-Minute Push Up Workout (Video)

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MetCon 100 (Metabolic Conditioning Program)

Problem your higher physique and core energy with this push up exercise. This higher physique exercise targets the chest, shoulders, triceps, biceps, again and core utilizing dumbbells. The final word problem: full 100 push ups by the top of this energy and conditioning exercise.

 

Woman performing a lunge hold and rotate with a dumbbell in a cardio and core workoutWoman performing a lunge hold and rotate with a dumbbell in a cardio and core workout

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Problem your higher physique energy and endurance with this push up exercise.

Day two of our 2-Week MetCon 100 Program challenges you to finish 100 push ups.

The push up is a complete physique train that emphasizes the chest, arms and core.

Push ups are probably the most difficult bodyweight exercises you are able to do. Reaching a strong push up takes time and consistency — and correct type is necessary to keep away from damage. For those who’re engaged on bettering push ups, discover a free push up progression program here.

You’ll full ten units of ten push ups all through the exercise for a complete of 100 push ups. There are a number of push up variations you possibly can strive at this time – carry out commonplace push ups with us, or take them from an incline.

two women performing alternating cross body bicep curls in an arm workouttwo women performing alternating cross body bicep curls in an arm workout

Push Up Exercise FAQs

What Is A Push Up?

Push ups are probably the most difficult physique weight workouts as a result of they’re a complete physique train, emphasizing the chest, arms and core. There are numerous methods to switch or progress a push up. Newcomers can add an incline to push ups by inserting their fingers on an elevated floor, like a chair or bench. Extra superior athletes may strive plyometric push ups or different superior variations. The push up is a superb compound train because it engages many muscle teams directly.

Ought to You Do Push Ups Each Day?

Push ups use your body weight as resistance, making them a flexible and functional exercise that may be executed anyplace. By constructing energy in your higher physique and core, push ups can enhance your posture. That mentioned, a well-rounded exercise routine will embrace a wide range of coaching.

How Many Push Ups Ought to You Do In A Exercise?

That is dependent upon your health targets! Begin the place you might be and do what you possibly can. Right this moment’s exercise will problem you to finish 100 push ups, however it’s necessary to finish them with good type. Begin with a variation to construct higher physique and core energy. I like to recommend including an incline by inserting your fingers on a countertop, bench or box. Discover tricks to improve your push up form here.

two women performing a single arm back row with dumbbells in a push up workouttwo women performing a single arm back row with dumbbells in a push up workout

30-Minute Push Up Exercise (MetCon, Day 2)

Construct higher physique energy at house utilizing only a set of dumbbells on this push up exercise.

This metabolic conditioning exercise challenges you to finish 100 push ups. We’ll goal the chest, shoulders, triceps, biceps, again and core on this exercise.

I counsel doing this push up exercise as soon as per week as a part of a well-rounded workout routine.

Exercise Gear:

A medium-to-heavy set of dumbbells. Optionally available bench/field.

I counsel anyplace from 8-25 lbs. We’re utilizing 10-20 lb dumbbells on this exercise.

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I’m utilizing 10-20 lb dumbbells on this exercise.

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woman holding a bicep curl in an upper body workoutwoman holding a bicep curl in an upper body workout

Exercise Directions:

Observe together with the guided Push Up Workout on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren. 

Your Exercise Seems Like This:

  • 9 Dumbbell Arm Workout routines
  • Timed Intervals (30 seconds work, 15 seconds relaxation. Full as many reps as you possibly can within the timed interval.)
  • Strict Units (repeat every chest train x 2 units, back-to-back)
  • Carry out 10 Push Ups After Every Train For a Whole of 100 Push Ups

Exercise Define

  1. Push Up
  2. V-Sit Alternating Shoulder Press
  3. Again Row
  4. Bicep Curl
  5. Chest Fly
  6. Cranium Crusher
  7. Single Arm Push Press
  8. Hen Canine and Again Row
  9. Alternating Crossbody Curls
  10. Tricep Dips
Women performing a push up from the ground | Push Up ProgressionWomen performing a push up from the ground | Push Up Progression

10 Higher Physique Power Workout routines

Push Up

Targets: Chest, shoulders, triceps, again, abs and core muscle tissues.

two women performing a classic push up, using proper push up form in a push up workout at hometwo women performing a classic push up, using proper push up form in a push up workout at home

How To Do A Commonplace Push Up

  1. Begin in an ordinary excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, toes hip-width aside. Possibility to position your fingers on weights in case you have wrist ache.
  2. Maintain this plank place, sustaining a straight line together with your physique, gaze barely in entrance of you.
  3. Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the perimeters, maintain elbows tight to the physique).
  4. As soon as on the backside of your push up, exhale as you push again up into excessive plank place (prime of your push up place).

Modification: Substitute incline push-ups by inserting your fingers on a chair or bench; or drop to your knees for modified push ups.

V-Sit Alternating Shoulder Press

Targets: Shoulders and arms, hips and core.

two women performing a v-sit alternating shoulder press in an upper body workout with dumbbellstwo women performing a v-sit alternating shoulder press in an upper body workout with dumbbells

How To Do A V-Sit Alternating Shoulder Press

  1. Begin sitting flat in your mat, sending the legs straight out in entrance of you, forming a “V” form together with your legs. Maintain a pair of dumbbells entrance racked at your shoulders.
  2. Interact your core and exhale as you press the dumbbell in the correct hand straight overhead, performing a single arm shoulder press on the correct arm.
  3. With management, decrease the dumbbell to shoulder peak, returning to the beginning place.
  4. Then alternate, performing a single arm shoulder press on the left arm.

Again Row

Targets: Latissimus dorsi (or lats; the biggest again muscle identified for its giant, flat “V” form).

two women performing bent over narrow back rows in an arm workout at hometwo women performing bent over narrow back rows in an arm workout at home

How To Do A Again Row

  1. Stand together with your toes barely wider than shoulder-width aside, knees barely bent. Grip a set of dumbbells, palms dealing with in in the direction of one another.
  2. Hinge ahead on the hips till your physique is in a straight line, neck in step with your backbone, flat again, and stomach button pulled again in the direction of your backbone. 
  3. Pull the weights again in the direction of your hips, elbows excessive to the sky. Really feel your shoulder blades squeeze collectively.
  4. With management, slowly decrease the dumbbells again right down to the beginning place. Suppose up on a one-count, down gradual and managed on a two-count.

Bicep Curl

Targets: Each the quick head and lengthy head of the biceps (higher arms), the brachialis (mid-arm) and brachioradialis (forearm).

two women performing bicep curls with dumbbells in an upper body workout at hometwo women performing bicep curls with dumbbells in an upper body workout at home

How To Do A Flip Grip Bicep Curl

  1. Begin with toes below hips, core engaged. Maintain a dumbbell in every hand at your sides, palms dealing with outward (underhand grip or supine curl).
  2. Holding your elbows locked by your sides, squeeze your bicep muscle to curve the weights as much as shoulder-height.
  3. On the prime of the motion, rotate your fingers so palms face in in the direction of one another (dumbbell hammer curl). With management, slowly decrease the dumbbells right down to your sides.
  4. On the backside of your motion, flip your grip so palms face out once more. Return to the beginning place and repeat this motion.

Chest Fly

Targets: Chest muscle tissues, each the bigger pectoralis main and the smaller pectoralis minor.

two women performing a chest fly with dumbbells in an arm workouttwo women performing a chest fly with dumbbells in an arm workout

How To Do A Dumbbell Chest Fly

  1. Lay flat in your again (on the bottom, on a bench, or on a stability ball) with one dumbbell in every hand, arms prolonged above your shoulders, palms dealing with in in the direction of one another. Press your toes firmly into the ground.
  2. Inhale as you slowly open your arms, decreasing the dumbbells in a large arc till they attain shoulder stage (or the bottom). Your elbows ought to stay delicate and never over-extended (slight bend within the elbows).
  3. Exhale as you pull the dumbbells again to beginning place, squeeze your chest muscle tissues collectively. Holding your chest puffed out and your elbows barely bent.

Cranium Crusher

Targets: Triceps and core.

two women performing dumbbell skull crushers in an upper body workouttwo women performing dumbbell skull crushers in an upper body workout

How To Do A Dumbbell Cranium Crusher

  1. Lie flat on the bottom or on a bench or stability ball; legs bent at 90 levels.
  2. Maintain one dumbbell in every hand and lengthen your arms so the dumbbells are straight overhead (palms dealing with each other).
  3. Bending on the elbows, slowly decrease the dumbbells in the direction of your head (simply bending on the elbows, decreasing the dumbbells in the direction of your temples).
  4. Then press the dumbbells again overhead to return to the beginning place.

Single Arm Push Press

Targets: The deltoid muscle tissues (shoulder muscle tissues) whereas additionally strengthening the hips and core as they stabilize an uneven load.

two women performing a single arm push press in an upper body push workouttwo women performing a single arm push press in an upper body push workout

How To Do A Single Arm Push Press

  1. Begin in a standing place, toes hip-width aside or barely wider, core engaged. Maintain one dumbbell in your proper hand at shoulder peak, palm dealing with in (impartial grip).
  2. Carry out a single arm overhead press. Press the dumbbell in your proper hand overhead, locking out the correct elbow by the correct ear. Choice to bend the knees an inch or two that can assist you drive the dumbbell overhead.
  3. Slowly decrease the dumbbell again down in the direction of the correct shoulder and repeat. Change sides on the following set.

Hen Canine and Again Row

Targets: Higher, mid, and decrease again, lats, glutes, hamstrings, abs and core.

Bonus: unilateral workouts (single-sided workouts) like this single arm dumbbell row additionally work the abs and core.

two women performing a bird dog back row in an arm workout for womentwo women performing a bird dog back row in an arm workout for women

How To Do A Hen Canine Again Row

  1. Discover a quadruped place together with your knees hip-width aside and fingers firmly on the bottom, about shoulder-width aside. Interact your core. Have one dumbbell on the bottom in entrance of your left hand. Choice to carry out a chicken canine row from a field or bench to extend core engagement and get higher vary of movement.
  2. Discover a chicken canine place by sending your reverse (proper) leg again, floating it off the bottom.
  3. Carry out a single arm row together with your left arm, pulling the dumbbell again towards your left hip.

Modification: Take the row from a quadruped place (in tabletop) reasonably than from chicken canine.

Alternating Crossbody Curls

Targets: The biceps (higher arms), the brachialis (mid-arm) and brachioradialis (forearm).

two women performing alternating crossbody bicep curls in an upper body workouttwo women performing alternating crossbody bicep curls in an upper body workout

How To Do Alternating Crossbody Curls

  1. Begin with toes below hips, core engaged. Maintain a dumbbell in every hand at your sides, palms dealing with in.
  2. Whereas conserving your palms dealing with in and with out twisting your arm, curl the dumbbell in the correct hand up in the direction of your left shoulder.
  3. Maintain for a second, then slowly decrease the dumbbell in your proper arm again right down to your facet, taking the identical path.
  4. Repeat, this time curling the dumbbell within the left hand up in the direction of your proper shoulder.

Tricep Dips

Targets: The lateral and medial heads of your triceps.

one woman performing tricep dips on a bench and one woman performing alternating tricep kickbacks with dumbbells in an arm workoutone woman performing tricep dips on a bench and one woman performing alternating tricep kickbacks with dumbbells in an arm workout

How To Do Tricep Dips

  1. Grip the sting of a chair or bench, fingertips pointed towards your butt or toes, elbows bent. Notice, you may also carry out tricep dips sitting on the bottom together with your knees bent at 90 levels and your fingers behind you (fingertips dealing with your butt).
  2. Holding your again near the chair, decrease your self, bending on the elbows till your elbows attain a 90-degree angle.
  3. Press via your palms, utilizing your triceps to push you again as much as beginning place. Notice that the nearer your toes are to the bench, the simpler the tricep dips might be.

Modification: Choice to carry out single arm tricep kickbacks.

woman flexing with text overlay describing MetCon programwoman flexing with text overlay describing MetCon program

A 2-week metabolic conditioning program designed to indicate you that you simply’re stronger than you assume. 

For those who favored this higher physique exercise at house, download the FREE, 2-Week Workout Plan.

Pin This Exercise: Push Up Exercise (MetCon, Day 2)

Woman performing shoulder press with text overlay describing push up workoutWoman performing shoulder press with text overlay describing push up workout

Extra Higher Physique Exercises At Dwelling:

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