a workout of just 20 minutes guarantees daily movements of the upper limbs

Pushing movements rely on the shoulder, chest, and triceps muscles, while pulling exercises primarily use the back muscles and biceps. Practicing both movements in a single workout can help build strength and prevent muscle imbalances.

According to physical therapist Ryan Matisko, the combination of the two movements also closely mimics the way you move in daily life, like going from pushing a vacuum cleaner to reaching for something on a high shelf.

To combine both types of exercises into one workout, you work one muscle group while the other rests, says personal trainer Steph Gaudreau. One way to do this is to structure your workout into “supersets,” which means performing all reps of two exercises consecutively, with no rest in between. Then you rest before repeating everything again.

After completing the prescribed number of repetitions for both exercises, rest for about 90 seconds, then repeat the full superset, says Gaudreau. For the final set, you can only rest 60 seconds between sets.

Matisko’s recommendation is that the first few times you try this workout, start with a light weight and become familiar with the exercises. He also clarifies that because supersets require more effort in each set, you need to master proper execution of the exercises before adding weight, he added.

• Duration: 20 to 35 minutes
• Intensity: Medium to high

What you will need:

• A pair of dumbbells of 2 to 7 kg. Once you can perform all repetitions with good posture, you can use heavier weights.
• An elastic resistance band.
• A box or a bank.

Dumbbell bench press on the floor

• Muscles worked: Chest, shoulders, triceps
• Repetitions: two to three sets of eight to twelve repetitions

Lie on the floor with your knees bent and feet flat on the floor, holding a dumbbell in each hand with your palms facing forward. Your elbows should be slightly away from your body, with the backs of your arms resting against the floor. Push the weights until your arms are straight. Pause, then slowly lower yourself back to the starting position.

Unilateral row with dumbbells supported on a bench

• Muscles worked: Upper back, biceps, abdominals
• Reps: Two to three sets of eight to twelve reps per side

Holding a dumbbell in your right hand, rest your left knee on a bench or box, with your knee directly under your hip. (The toes of your left foot should also rest on the bench.) Place your left hand on the bench, directly under your shoulder, for support. Your right leg should be straight and slightly away from the bench, with your foot flat on the floor. Begin to bend your right elbow, keeping your arm close to your body, raising the dumbbell to armpit height. Slowly return to the starting position with your arm straight. Perform all repetitions on the right side before switching sides.

Incline push-ups

• Muscles worked: Chest, shoulders, triceps
• Repetitions: two to three sets of eight to twelve repetitions

Place your hands on a bench, box, or couch, about shoulder-width apart. Walk your feet back until your body is in a high plank position, with your back straight, your hips in a neutral position (without going up or down), and your feet hip-width apart. Contract your abdomen and bend your elbows out to the sides, slowly lowering your chest toward the bench, keeping your body in a straight line. Pause in the lowest position, then press your hands against the bench to return to the starting position.

As this movement becomes easier, you can progress to a lower platform to support your hands or to the floor.

• Muscles worked: Upper back, pectoral, triceps, abdominals
• Repetitions: two to three sets of eight to twelve repetitions

Support your upper back and shoulders on a bench or box, keeping your feet flat on the floor and your knees bent, with your hips in a bridge position. Hold a dumbbell above your head with both hands. Keeping your arms straight, slowly bring the dumbbell back and overhead until your biceps are in line with your ears. Pause, then slowly lower the dumbbell above your chest. Maintain the bridge position throughout all repetitions.

Neutral Grip Dumbbell Press

• Muscles worked: Shoulders (front and side), trapezius, pectoral and triceps
• Repetitions: two to three sets of eight to twelve repetitions

Sit on a bench holding a dumbbell in each hand at shoulder height. The palms of your hands should face each other. Push the weights overhead, maintaining a neutral grip throughout the movement. Pause at the highest point, then slowly lower the weights to shoulder height.

Once you’re comfortable with this movement, try doing it one arm at a time, performing all reps on one side before switching. Avoid twisting your torso when pushing the weights.

Seated row with elastic

• Muscles worked: Upper back muscles
• Repetitions: two to three sets of eight to twelve repetitions

Sit on the floor with your legs extended in front of you and one end of a rubber band secured around the arch of your foot. Hold the other end with your hands. Keeping your spine straight, contract your abdomen and slowly pull your elbows back until your hands reach your abdomen. Pause, then slowly return to the starting position. If you find this too easy, move the band closer to where it’s attached to your feet to increase the resistance.

• Muscles worked: Biceps, brachialis (located under the biceps and responsible for elbow flexion)
• Repetitions: two to three sets of eight to twelve repetitions

Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing forward. Bend your elbows and lift the dumbbells toward your shoulders. Pause at the highest point, then slowly return to the starting position.

You can make the exercise more difficult by performing curls with only one dumbbell at a time (performing all reps on one side before switching).

Triceps extension with dumbbells

• Muscles worked: Triceps
• Repetitions: two to three sets of eight to twelve repetitions

Stand with your feet hip-width apart, holding a dumbbell overhead with both hands under the top of the weight. Slowly bend your elbows so the weight begins to fall behind your head. When you reach the end of the movement, pause, then slowly extend your arms overhead.