Upper-body exercises that involve pushing and pulling movements build strength in your arms, shoulders, chest, and back. A balanced routine that includes both patterns makes everyday tasks like lifting groceries, opening doors, or reaching for items on a high shelf feel easier. This guide shows you how to perform key push and pull movements safely, with clear steps and practical cues.
Push Movements for the Upper Body
Push exercises involve pressing away from your body. The Growing Stronger guide from the CDC and Tufts University includes a wall push-up that requires no equipment and is gentle on the joints. According to the guide, this exercise strengthens your arms, shoulders, and chest.
To perform the wall push-up, find a clear wall and stand a little farther than arm’s length away. Face the wall, lean forward, and place your palms flat against it at about shoulder height and shoulder-width apart. Bend your elbows and lower your upper body toward the wall in a slow, controlled motion while you count to 4. Keep your feet planted. Pause, then slowly push yourself back until your arms are straight as you count to 4, making sure you do not lock your elbows. The guide recommends completing 10 repetitions for one set, resting about a minute, and then doing a second set of 10. Key cues: keep your hands planted on the wall, and do not round or arch your back.
The NHS strength exercises page describes a similar wall press-up. Stand at arm’s length from the wall with your hands flat against it at chest level, fingers pointing upward. With your back straight, slowly bend your arms, keeping your elbows by your side, and aim to close the gap between you and the wall as much as you can. Slowly return to the start. The NHS suggests attempting 3 sets of 5 to 10 repetitions.
Another push exercise from Growing Stronger is the overhead press, which targets the arms, upper back, and shoulders. Stand or sit in a chair with your feet shoulder-width apart, holding a dumbbell in each hand. Raise your hands so your palms and forearms face forward, with the dumbbells level with your shoulders and parallel to the floor. Slowly push the dumbbells up over your head until your arms are fully extended as you count to 2, without locking your elbows. Pause, then slowly lower the dumbbells back to shoulder level as you count to 4, bringing your elbows down close to your sides. Complete 10 repetitions for one set, rest about a minute, and do a second set. The guide reminds you to keep your wrists straight, relax your neck and shoulders, and avoid letting the dumbbells drift too far forward or backward.
The American Council on Exercise (ACE) total-body workout for beginners also includes push-up variations as part of the push pattern, such as a push-up with a single leg raise in the main workout. While that variation is more advanced, the wall push-up offers an accessible starting point.
Pull Movements for the Upper Body
Pull exercises bring resistance toward your body. The biceps curl is a classic pull movement described in both Growing Stronger and the NHS strength exercises. According to Growing Stronger, this exercise strengthens the front of the upper arms and makes lifting everyday objects easier.
To do the biceps curl, stand or sit in a chair with a dumbbell in each hand, feet shoulder-width apart, arms at your sides, and palms facing your thighs. Rotate your forearms and slowly lift the weights as you count to 2, so your palms face in toward your shoulders. Keep your upper arms and elbows close to your side, as if you had a newspaper tucked under your arm. Pause, then slowly lower the dumbbells back toward your thighs as you count to 4, rotating your forearms so your palms face your thighs again. Perform 10 repetitions for one set, rest about a minute, and complete a second set. Important cues: do not let your upper arms or elbows move away from your body, and keep your wrists straight.
The NHS version uses light weights (filled water bottles will do) and the same standing position with feet hip-width apart. Keeping your arms by your side, slowly bend them until the weight reaches your shoulder, then slowly lower again. This can also be done while sitting. The NHS recommends attempting 3 sets of 5 curls with each arm.
ACE’s total-body workout incorporates pull movements through scapular retraction in the warm-up and a TRX back row in the main workout. These exercises engage the upper back and help balance the pushing muscles. Including a pulling exercise like the biceps curl alongside your pushing work helps keep the routine balanced, as ACE’s movement patterns suggest.
Breathing and Controlled Movement
Proper breathing and a slow, controlled pace are essential for safe and effective strength training. The Growing Stronger guide emphasizes that you should breathe regularly throughout each exercise to keep blood and oxygen flowing to your working muscles. It also advises against performing exercises quickly: they should be done in a slow, controlled motion.
The ACE Fit Facts sheet on strength training reinforces this approach. It states that you should breathe normally throughout the exercise and lower the resistance with a slow, controlled cadence through the full range of motion. Lifting the weight to a count of two and lowering it to a count of three or four is effective. This controlled tempo helps you maintain good form and reduces the risk of injury.
Balancing Push and Pull in Your Routine
The ACE Integrated Fitness Training model identifies push and pull as two of the five primary movement patterns, alongside bend-and-lift, single-leg, and rotational movements. Incorporating both push and pull exercises in your workouts helps you learn how your body moves in space and prevents strength imbalances. The ACE Fit Facts sheet warns that neglecting certain muscle groups can lead to strength imbalances and postural difficulties.
A simple way to balance your routine is to pair a push exercise like the wall push-up or overhead press with a pull exercise like the biceps curl in the same session. The NHS recommends doing strength exercises at least twice a week, and ACE Fit Facts suggests aiming to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts. This frequency allows your muscles time to recover and grow stronger.
Putting It Together: A Simple Checklist
- Warm up with 5 minutes of walking or light movement before strength training, as suggested by Growing Stronger.
- Choose a push exercise (wall push-up or overhead press) and a pull exercise (biceps curl) for your session.
- Use slow, controlled motions: count to 2 or 4 when lifting and lowering, as described in the exercises.
- Breathe regularly throughout each repetition; never hold your breath.
- Start with light weights. Growing Stronger recommends beginning with 2- to 3-pound dumbbells. ACE Fit Facts advises increasing resistance by 5 to 10 percent only when you can complete 12 repetitions with proper form.
- Aim for 1 to 3 sets of 8 to 12 repetitions per exercise, based on the guidelines from ACE Fit Facts and the specific exercise instructions.
- Rest about 1 minute between sets.
- Perform upper-body strength exercises at least twice a week, with rest days in between.
- If you have a chronic condition, are pregnant, or have an injury, talk to a health care provider before starting a new exercise program. Stop and seek help if you experience chest pain, dizziness or severe shortness of breath.
Frequently asked questions
How often should I do upper-body strength exercises?
The NHS recommends doing strength exercises at least twice a week. ACE Fit Facts suggests exercising each muscle group at least two times per week, with a minimum of two days of rest between workouts. This gives your muscles time to recover and adapt.
What weight should I use when starting?
The Growing Stronger program advises starting with 2- to 3-pound dumbbells to reduce injury risk. ACE Fit Facts recommends increasing the weight by 5 to 10 percent only when you can comfortably complete 12 repetitions of an exercise with proper form. Begin light and focus on technique before adding load.
Can I do these exercises if I have arthritis or joint pain?
Growing Stronger includes a grip-strengthening exercise using a tennis ball or stress ball that may help reduce stiffness in the hands, and notes that some exercises can be modified (for example, using pillows on a chair or reducing range of motion). However, if you have arthritis or joint pain, consult a health care provider before starting a new routine to ensure the movements are appropriate for you.
For the legs and hips, see our lower-body exercises. For more upper-body exercises and complete routines, visit our Upper Body section. You can also explore our Strength Training area and the Strength Training Basics article for foundational guidance on sets, reps, and progression.
