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Upper Body Workout: Arms, Chest, Shoulders & Abs

Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

129K views on YouTube · TIFF x DAN · August 2026

Single-arm and two-arm pressing, two core blocks, bodyweight push work and a light shoulder finisher.

  • 38 min
  • Dumbbells
  • Beginner-Intermediate, Advanced
  • 44 moves
  • Easier version shown

The workout

Warm up · 30s each

  1. Overhead Presses
  2. Arm Circles
  3. Alternating Chest Openers
  4. Inchworm Walk Out
  5. Hand Release Push Ups / Knee Push Ups
  6. Plank Toe Touches

Single-arm push strength · 40s work · 20s rest

  1. Shoulder Press · right, left, bothHold the same position for right, left and both.
  2. Chest Press · right, left, both
  3. Overhead Tricep Extension · right, left, both
  4. Front Raise · right, left, both
  5. Chest Fly · right, left, both
  6. Tate Press · right, left, both

Core control · 30s work · 10s rest

  1. Single Leg Bicycle · right, then left
  2. Alternating Leg Lowers
  3. L-Sit Cross Toe Touches
  4. Cross Crunch to Toe Touch · right, then left
  5. Sit Up to Twist Crunch
  6. Russian Twists

Push strength · 40s work · 20s rest

  1. Arnold Press
  2. Reverse Grip Chest Press
  3. Skull Crushers
  4. Lateral Raises
  5. Incline Push Ups / Incline Knee Push Ups
  6. Narrow Press

Core circuit · 30s work · 10s rest

  1. Leg Raise Partials / Scissor Kicks
  2. Scissor Crossovers
  3. Leg Circles on Elbows
  4. Alternating V-Ups / Sprinter Sit Ups
  5. Single Leg Lowers on Elbows
  6. Tabletop Twist Crunches / Tabletop Crunch Reaches
  7. Prayer Crunches
  8. Knee Touch Crunch Pulses / Crunch Pulses

Bodyweight push · 30s work · 15s rest

  1. Tricep Push Ups / Cobra Push Ups
  2. Shoulder Taps
  3. Wide Push Ups / Wide Knee Push Ups
  4. Mountain Climbers · controlled
  5. Commandos
  6. High Plank Hold

Shoulder finisher · 20s each, no rest

  1. Shoulder Press Partials · lower half
  2. Around the World
  3. W Press
  4. Lateral Raise Partials · lower half
  5. Goalpost In & Out
  6. Front to Lateral Raises / Alternating Front Raise

Cool down · 6 stretches · 30s each

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