Upper body workout wheel
Eighteen upper body exercises: mostly bodyweight, with a few for dumbbells or a loaded backpack. Spin for a session that balances pushing and pulling.
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One entry per line. Add *3 after a name to give it three times the chance.
Winners show up here, newest first.
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Ready-made list. Edit it to make it yours: changes stay on this device, and Reset brings the original back.Open in the main spinner →
How to build a session
- Warm up for 5 minutes: arm circles forward and back, shoulder rolls, 10 wall push-ups and a minute of light cardio.
- Spin and do two sets of the move, with 60 seconds of rest between sets.
- Spin 5–6 times, about 20 minutes. If two pushing moves come up in a row (push-ups, dips, presses), make the next one a pulling move (rows, Y raises, snow angels) so your shoulders stay balanced.
- Finish with a doorway chest stretch and a cross-body shoulder stretch, 30 seconds each.
No dumbbells?
Five moves use weights: rows, curls, overhead presses, lateral raises and floor presses. A backpack with books in it, or two full water bottles, makes a light substitute. Choose a load you can lift for every rep with control; if the last two reps get sloppy, go lighter.
Or give those five entries a weight of *0. They stay in your list but never come up, and the wheel becomes bodyweight only.
The push-up ladder
- Starting out: wall push-ups, then incline push-ups on a kitchen counter, then from your knees. Move up a step when you can do 12 clean reps.
- Getting stronger: full push-ups and slow negatives (lower for 3–5 seconds, get back up any way you can).
- Advanced: diamond and pike push-ups, or a two-second pause at the bottom of each rep.
Keep your elbows at roughly 45 degrees from your body in push-ups rather than flared straight out. If a shoulder or wrist hurts, stop, and get advice if the pain lasts; this is general guidance, not medical advice.
Questions and answers
How many times a week should I train my upper body?
Two non-consecutive days suits most people starting out, with legs, cardio or rest in between.
I can’t do a single push-up. Where do I start?
Wall push-ups. Do 2–3 sets of 10, three times a week, and move to an incline on a sturdy counter once they feel easy. Most people move up within a few weeks.
Why include so many pulling moves?
Daily life and most home workouts are full of pushing. Rows, Y raises and reverse snow angels work the upper back, which helps posture and keeps shoulders healthy.