Push-Pull Day: An Entire Upper Body Workout You Can Do With the NordBench

When it comes to building a strong and balanced upper body, focusing on push-pull movements ensures that you’re targeting all the major upper body muscles while improving strength, performance, and joint health. This workout is designed for all fitness levels and utilizes the NordBench Band System and Landmine Attachment for versatile, effective training.

Ready to sculpt your upper body strength and enhance your physical performance? Let’s dive in!

Push-Pull Upper Body Day

A balanced push-pull workout targeting all major upper body muscle groups.

✅ Warm-Up

• Front Raises (NordBench Band System) – 12 reps

• Bicep Curls (NordBench Band System) – 15 reps

✅ Main Exercises

• Shoulder Press (NordBench Band System) – 3 sets of 10 reps

• Single Arm Bent Row (NordBench Band System) – 3 sets of 12 reps per arm

• T-Bar Row (Landmine Attachment) – 3 sets of 10 reps

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Warm-Up: Activate and Prepare

Before jumping into your main workout, warm-ups are essential to improve joint health, increase blood flow, and reduce the risk of injury.

🌟 Front Raises (NordBench Band System): Stand with your feet shoulder-width apart, holding the bands in front of you. Slowly lift your arms straight up to shoulder height while keeping your elbows slightly bent. Lower them back to the starting position with control. Complete 12 reps.

🌟 Bicep Curls (NordBench Band System): Step on the bands with your feet hip-distance apart and hold the handles with your palms facing up. Curl your arms up toward your shoulders while keeping your elbows close to your torso. Lower back down slowly. Perform 15 reps.

💡 Good read: Strengthen Your Upper Body with the NordBench Band System. Learn how to maximize your band workouts.

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Main Workout: Push-Pull Superset

🌟 Shoulder Press (NordBench Band System): Sit on the NordBench or stand with your feet shoulder-width apart. Hold the bands at shoulder height with your palms facing forward. Press your arms overhead in a straight line, then lower them back down. Perform 3 sets of 10 reps.

🌟 Single Arm Bent Row (NordBench Band System): Anchor the band to the NordBench. Place one knee and hand on the bench for support. Hold the band with your free hand, keeping your back in a straight line. Pull the band toward your torso, squeezing your shoulder blades, then slowly release. Do 3 sets of 12 reps per arm.

🌟 T-Bar Row (Landmine Attachment): Attach a barbell to the Landmine Attachment. Stand with your feet hip-distance apart, knees bent slightly. Hold the bar with both hands and row it toward your chest, squeezing your upper back. Slowly lower it back down. Perform 3 sets of 10 reps.

💡 Good read: Upper Body Landmine Training Guide. Discover the power of landmine exercises for a complete upper body workout.

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Why This Workout Works

💪 Improves Upper Body Strength: Each exercise targets multiple muscle groups, building strength in your arms, shoulders, and back.

💪 Enhances Muscle Balance: Combining push and pull movements prevents imbalances, improving posture and reducing injury risk.

💪 Boosts Physical Performance: Whether lifting, pushing, or pulling, these exercises enhance your functional capabilities for everyday life and athletic performance.

💪 Sculpts Your Appearance: From defined shoulders to a stronger back, this workout helps you build muscle mass and improve your overall physique.

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Start small, stay consistent, and let the NordBench transform your fitness routine. With its compact design and versatility, you can perform exercises like these at home with ease. Remember, every rep takes you closer to your goals! 🚀

💡 Good read: Elevate Your Upper Body and Core Workout with These Multi-Slider Upgrades. Discover upgrades to maximize your upper body strength journey.