14-Day Upper Body Sculpt

Incline Pushup works your chest muscles, shoulders, and triceps. Unlike traditional pushups, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout. Incline pushups are easier to perform than standard pushups.

Pushup Plus effectively engages your serratus anterior – the vital muscle that helps move your shoulder blades.

A posterior-chain and upper-back exercise performed face down, lifting the arms outward in a fly motion to strengthen the rear delts, traps, and scapular stabilizers.

A posterior-chain and upper-back exercise combining a Superman hold with a pulldown motion to target the lats, rear delts, and spinal extensors.

A posterior-chain exercise combining a controlled trunk lift with a seated hip-back motion to strengthen the lower back, glutes, and core while promoting spinal stability and smooth hip hinging.

A bodyweight arm exercise lowering and lifting the body using parallel bars or a bench, targeting the triceps while improving upper-body pushing strength.

An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.

A core and upper-body stability exercise performed in a high plank while alternating hand taps to the opposite shoulder, building anti-rotation strength, balance, and shoulder control.

Straight-Arm Plank And Raise engages your entire body and increases core strength and stability.