10 Minute Upper Body Workout

Push Exercises, Pull Exercies, Isometrice Exercises, No Weights or Gym Needed

Like every other 10 minute workout, the 10 minute upper body workout keeps you moving.  These workouts are going to hit the shoulders, chest, back, and core. 

You are going to do “push” exercises that will typically work the shoulders, chest, and triceps.  You will do “pull” exercises that will usually work the back and biceps.  You will also see isometric exercises, stability exercises, and dynamic exercises.

A 10 minute upper body workout is usually pretty simple and easy to remember.  Obviously, there can't really be that much to remember if you only have 10 minutes.

You will notice that these short workouts prescribe going until failure for a given movement.  That means do as many as you possibly can until you physically cannot do another rep.

It is important to note that there are options for pushups and pull ups if you are approaching failure and want to get a few more (the burn), or if you are having a hard time getting enough pull ups to feel like you are working.

When you start to fail at pushups, don't be shy about doing a few last half pushups or knee pushups.  Someone might criticize, but getting that last few makes a big difference.  Just don't cheat yourself and go to those options too early.

If pull ups are a problem spot, use the jump pull up modifier or the modified pull up.  The modified pull up keeps your heels on the ground and forces you to pull at a different angle, bringing different muscles into play.  In other words, they're good to mix into your 10 minute upper body workout anyway.

Workout 1:

Two sets:

• Pushups until failure, 30 second rest.
• Pull Ups until failure, 30 second rest.
• 10 Rolling Side Planks, 30 second rest.
• Up to a Straight Arm Plank for 30 seconds. 

Workout 2:

Three sets:

• Alternating Plank Pushups, 15 per side
• 10 Chin Ups  
• 20 Pike Pushups
• Air Boxing: 30 seconds per side. With the left leg forward, jab with the left hand and cross with the right hand. The first thing to remember is to punch hard. Second is to keep the pace up. The third thing is to really snap the hips to where they are square with your punching target when you are doing your cross, and then snap them back as you pull your arm back. Get that core working. After 30 seconds, switch to right leg forward. 

As a modifier to the alternating plank pushups, you can still work the shoulders, chest and core by eliminating the pushups and just move your straight arm plank from side to side.

Workout 3:

This quick workout will focus on the shoulders and back.  It is made up of pike pushups and pull ups.  For this workout, do the pike pushups with your feet on a bench.  You are going to count down the number of reps from 10 to 1.

10 sets:

• 10 Pull Ups, 10 Pike Pushups
• 9 Pull Ups, 9 Pike Pushups
• 8 Pull Ups, 8 Pike Pushups
• ... and so on.
• 1 Pull Up, 1 Pike Pushup.

Remember to stick with each of these until you are done.  As the pike pushups get too easy, upgrade to handstand pushups.

If they are too much at first with your feet on a bench, do them with your feet on the floor.

If you are at home or in a hotel room, you can put together a solid 10 minute upper body workout.  Most hotels have a fitness center.  And most fitness centers will have some kind of universal exercise machine with a pull up bar. 

As long as you have that plus all of the pushup variations, all of the great things you can do with planks, and benches for dips, you have everything you need to work all of the muscle groups in your upper body.

Which workout did you like the best?  Leave me a comment below and weight in.