20-Min Upper Body Push/Pull Exercise — No Equipment
RPE 7-8/10 | 20 MIN | No Equipment | Apartment Quiet
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1. Incline Push-Up
Hands on couch edge, straight line, lower chest to edge, push. Elbows 45°.
2. Pike Push-Up
Hips high V, lower head between hands, push back.
3. Plank Shoulder Tap — FIXED
High plank, feet wider, tap opposite shoulder, hips dead still. CORRECT TAP IMAGE.
4. Prone Y-Raise
Face down, Y arms thumbs up, lift chest + arms, squeeze blades.
5. Superman Y to W
Face down Y, lift chest, pull elbows to W.
6. Crab Triceps Dip
Hands behind, knees bent, hips up, bend elbows back, press up.