Ready to build serious upper body strength and power using fundamental movements? This intense 15-minute routine focuses on essential push and pull exercises, leveraging pull-up bars, parallel bars (or a sturdy bench), and the ground. It’s designed to challenge you and help you see real progress!
- Duration: 15 minutes
- Equipment: Pull-up Bars, Parallel Bars (or sturdy bench for dips), Open Space
- Difficulty: Intermediate / Advanced
- Targets: Upper Body (Chest, Back, Shoulders, Triceps, Biceps), Core
Always begin with a 2-3 minute light warm-up (e.g., arm circles, shoulder rolls, light jogging) and finish with 2-3 minutes of gentle stretching for your upper body and core.
The Workout
Perform 3 rounds of the following exercises. Focus on controlled movements. Take a short rest (60 seconds) between exercises if needed, and a longer rest (1-2 minutes) between rounds.
1. Pull-ups
Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Pull your chest towards the bar, engaging your back and biceps.
Modification: If full pull-ups are challenging, use assisted pull-up equipment such as loop style bands, perform jump negatives (jump up and slowly lower down), or try inverted rows on a lower bar (see below).
Reps: 6-10 repetitions (or as many controlled reps as possible).
2. Dips (Parallel Bars or Bench)
If using parallel bars, grip them firmly. Lower your body by bending your elbows, keeping your chest upright. If using a bench, place hands on the edge, feet extended, and lower your hips towards the ground.
Modification: For an easier version on parallel bars, keep legs bent. On a bench, bend knees more. For more challenge, try to keep legs fully extended or add weight. Or to really target your pectoralis major (upper pecs), lean your head forwards.
Reps: 8-12 repetitions.
3. Press-ups
Start in a high plank position, hands slightly wider than shoulders. Lower your chest towards the ground, then push back up. Maintain a straight line from head to heels.
Modification: Perform on your knees or with hands elevated on a bench/step for an easier angle. For more challenge, try decline press-ups (feet elevated).
Reps: 10-15 repetitions.
Related article: How Many Push-Ups You Really Need to Build Muscle
4. Inverted Rows (Australian Pull-ups)
Find a low sturdy bar (like a monkey bar or low pull-up bar). Hang underneath, body straight, and pull your chest towards the bar. The straighter your body, the harder it is.
Modification: Bend your knees and place feet flat on the ground for an easier angle. For more challenge, extend legs fully and aim for feet further away from the bar.
Reps: 8-12 repetitions.
5. L-Sit Hold (Parallel Bars or Ground)
Using parallel bars, press down into the bars to lift your body and legs off the ground, forming an ‘L’ shape. Keep core tight. If on the ground, use hands by hips to lift off.
Modification: Start with a tucked L-sit (knees bent towards chest) or just focus on supporting your weight with straight arms for a shorter duration. For an even greater challenge, use some good quality gymnastic rings.
Duration: Hold for 10-20 seconds.
Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
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