Home Exercises for Defined Shoulders, Triceps, and Pecs
When training your upper-body from home, it’s easy to fall into the trap of doing nothing but push-ups. Push-ups are great, but they are not the only home exercise you need to develop a well-balanced physique.
Here, you will learn how to perform exercises to improve your pushing power, tone your shoulders, and define your triceps. (Your triceps are the muscles on the backside of your upper arms; often underdeveloped in day-to-day life).
Having a strong and defined Pushing system is essential for both men and women. This is not just about getting ripped pecs. Pushing is a fundamental human skill. Mastering it will help you with every day tasks like moving furniture, closing heavy doors, and getting up off the ground.
These exercises will work best when periodized into an effective training program. If you need help creating your personalized plan for success, please consider coaching.
*Don’t forget to save the demo videos to your smartphone for future reference. Troubleshooting: Try using Safari as your web-browser. Press and hold the “DOWNLOAD” button under the video, then click “Download Linked File” to save.
2/2/2 Tempo Push-Ups
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Start in a plank position with a straight spine. Your fingertips should be facing forward and your hands should land just outside your shoulders.
Create maximum tension in your core. Imagine that you are gripping the floor with your hands and feet.
Slowly descend down into your push-up for 2 seconds. Hold at the bottom for 2 seconds. Slowly ascend out of your push-up for 2 seconds. Hold for 2 seconds.
This is one rep.
Repeat until your core and pushing musculature feel pretty damn exhausted.
You may want to add a weighted backpack if you can do more than 20 controlled reps with your bodyweight.
Chair Dips
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Triceps are bigger than biceps. If you want toned arms, you need to train triceps. The “Dip” is the king of home tricep exercises.
Stand in front of a stable chair or bench. Squat down and anchor your hands on the surface behind you, about shoulder-width apart. Extend your legs out in front of your body and keep your heels together.
Bend at your elbow to lower your body. Aim to almost touch your butt to the ground, then extend back up to starting position.
This is one rep.
Keep your elbows tight throughout the movement – do not let them flare out.
*Too hard? For less resistance, try keeping your feet closer and bending your knees.
Chair Dips w/ Leg Raise
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This progression of the “Chair Dips” exercise will feel a bit heavier because it causes you to lift a larger portion of your bodyweight. Let’s do this.
Simply follow the instructions from the previously detailed “Chair Dips” exercise, but raise one leg in the air – aim to keep it as straight and sturdy as possible.
Perform ~5 reps on one side before switching your raised leg for a nice, even pump. Each rep counts as 1, but be sure to perform the same total reps per side. #Symmetry!
*If this variation becomes too easy, try anchoring both feet on another chair or bench in front of you. And if that becomes too easy, try adding weight to your torso.
Chest Fly w/ Resistance Bands
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Grab a moderate-weight resistance band (anywhere from 30lbs – 60lbs should do the trick). Fasten a mount at chest-height – a doorknob tends to work great.
Attach a set of grip handles to your band, firmly grasp them, and take a large step away from your mount with one leg so that you start the exercise in a split stance. *Alternate legs when performing multiple sets of this exercise.
Brace your core while facing away from your anchor. Hinge forward while extending slightly-bent arms to your sides. Assume a large wingspan.
Keeping this slight bend in your elbows, draw your arms forward until they meet in front of the midline of your body. Focus on squeezing your chest.
Slowly bring your arms back to the starting position. This is one rep. Repeat until your chest is tired and your form starts to get wobbly.
Keep strength and stability in your shoulders throughout the movement.
Chest Press w/ Resistance Bands
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No bench? No problem. Here’s your at-home bench press. This variation will target the upper-pecs.
Grab a moderate-weight resistance band and fasten a mount at chest-height. Attach a set of grip handles to your band, firmly grasp them, and take a large step away from your mount with one leg so that you start the exercise in a split stance. *Alternate legs when performing multiple sets of this exercise.
Brace your core and hinge forward. Begin with your hands to the sides of your chest.
Extend your arms forward until they meet in front of the midline of your body. Focus on squeezing your chest together as your hands meet. Slowly bring your arms back to the starting position.
This is one rep.
Repeat until your chest is tired and your form starts to get wobbly. Aim for 10-15 reps with a moderate-to-heavy weight resistance band.
Keep your shoulders pinned back throughout the entire movement.
Diamond / Narrow-Grip Push Ups
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This push up variation will target your triceps as well as your chest.
Start in a plank position with a straight spine and active core. Your feet should be wide – flaring out to your sides. Your hands should come together beneath your chest in a diamond shape.
Slowly descend down into your push-up. Be sure that your hands meet the center of your chest. Actively try to keep your triceps close to your body.
After descending, connect with your triceps to extend your arms – pushing yourself away from the ground and back to your starting position.
This is one rep.
Repeat until your chest, triceps, and core are burning and you know you’ve only got one or two clean reps left in the tank.
You may want to add a weighted backpack if you can do more than 20 controlled reps with your bodyweight.
Dive-Bomber Push Ups
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This advanced push up progression challenges your entire upper-body pushing system. It’s a fantastic, functional, compound movement to add to your home exercise routine for some extra “fun”.
Begin in a plank position with wide arms and wide feet. Brace your core and and try gripping the floor with your limbs for stability.
Step 1: Push your butt back and towards the sky – assume a downward dog position. Lend your bodyweight backward to your feet.
Step 2: Push your head forward and down. Imagining that your are tucking your body underneath a fence. Your nose should almost scrape the ground as you come forward.
Step 3: Extend your arms and raise your chin towards the sky – assume an upward dog position. Lend your bodyweight forward to your hands.
Step 4: Retrace this motion back to square 1. Go back under the fence and push yourself back up into the starting position.
This is one rep.
Repeat until your pushing musculature is exhausted and your form begins to fade.
Elevated Hands Push-Ups
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Can’t get your first push up? Start here. This beginner exercise regression will get you there.
Find a raised stable surface (like a bench). Assume a plank position with your hands planted firmly on the platform – slightly wider than shoulder-width.
Grip the platform with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your heels.
Slowly bend your arms and descend down into your push-up until your chest meets the platform. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
Once you can comfortably perform 10-15 reps in a row, try progressing to the standard “Push-Up” or “Knee Push-Up” exercises detailed on this page. If this is still too difficult, try “Wall Push-Ups” below.
Elevated Feet Push-Ups
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Push-Ups too easy? Here’s a challenge. This exercise progression should test your strength.
Find a raised stable surface (like a bench). Assume a plank position with your feet planted firmly on the platform – slightly closer than shoulder-width.
Grip the ground with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your heels.
Slowly bend your arms and descend down into your push-up until your chest meets the ground. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
Once you can comfortably perform 10-15 reps in a row, try progressing to the “Elevated Feet Push-Up w/ Ball” exercise detailed next on this page.
Elevated Feet Push-Ups w/ Ball
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Advanced trainees – are you tired of doing 30+ push ups in a row just to get a pump going? Instead of doing more reps, try progressing the exercise!
This progression will test your core balance while you fight against gravity and an unstable surface.
Place a stability ball on the ground. Assume a plank position with your feet planted firmly on the ball – you can rest on your toes or the tops of your feet.
Grip the ground with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your heels.
Slowly bend your arms and descend down into your push-up until your chest meets the ground. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
Once you can comfortably perform 10-15 reps in a row, try progressing to the “Elevated Feet Push-Up w/ Ball + Bars” exercise detailed next on this page.
Elevated Feet Push-Ups w/ Ball + Bars
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Very advanced trainees – you can do 20+ reps of the stability ball push-ups? Excellent! Instead of simply doing more and more reps, try this progression!
Adding push-up bars increases the range-of-motion of the exercise so that you can get a little more out of each rep. Plus, you’ll be training a different grip!
Place a stability ball on the ground. Assume a plank position with your feet planted firmly on the ball – you can rest on your toes or the tops of your feet.
Grip your push-up bars with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your heels.
Slowly bend your arms and descend down into your push-up until your chest meets the ground. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
Once you can comfortably perform 10-15 reps in a row, try progressing to the “Fulcrum Push-Up” exercise detailed next on this page
Fulcrum Push-Ups
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I get it. You are very strong and stable. You crushed the “Elevated Feet Push-Ups w/ Ball + Bars” and you’re looking for a real challenge. Welp. Welcome to it. Grab a mobility stick and let’s get to work.
Assume a wide-legged plank position. Grip your stick with your right hand close to the ground. Your left hand should be a bit wider than shoulder-width away. Start on your knees if this feels awkward.
Tense your core and tuck your tailbone. Your spine should be straight and stable from your neck to your heels. Center most of your weight on your low hand.
Prop up your stick to a ~45 degree angle from the ground. Slowly bend your arms and descend down into your push-up until your chest meets the stick. Hold for a brief moment and push yourself back up.
This is one rep.
Repeat equal reps on each side. *Save some reps in the tank for your left side! Alternate which side you start with over time to prevent muscle imbalances.
If you can comfortably perform 10-15 reps in a row on each side, I’ll be sincerely impressed! Add a weighted backpack and send me a damn video. Here’s my contact form.
Knee Push Ups
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Can’t get your first push up? Try the “Elevated Hands Push-Ups” detailed above or try these. Both beginner exercise regressions will get you there, but one variation might be more comfortable for you.
Assume a plank position on your knees with your hands planted firmly on the ground – slightly wider than shoulder-width.
Grip the ground with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your knees.
Slowly bend your arms and descend down into your push-up until your chest meets the ground. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
Once you can comfortably perform 10-15 reps in a row, try progressing to the standard “Push-Up” or “Knee Push-Up” exercises detailed on this page. If this is still too difficult, try “Wall Push-Ups” below.
Lateral Shoulder Fly w/ Resistance Bands
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Tank top season? This classic shoulder strengthening exercise will help you to sculpt and tone your glamor muscles.
Grab a lightweight set of resistance bands (~10lbs to get started). Attach a set of grip handles and firmly grasp them.
Start in a split stance. Step on the center of the band with your forward foot. Maintain a tense core and tall posture while you hinge slightly forward.
Slowly raise your arms to your sides until your hands pass your shoulders. Hold the top position for a brief moment before slowly descending back down. Keep your elbows slightly bent throughout.
This is one rep.
Aim to perform 10-20 reps that are slow and controlled. Keep the resistance light and focus on achieving a shoulder burn.
Refrain from letting your head and shoulders fall forward. Use a mirror to keep your posture and form in-check.
Overhead Tricep Extension
w/ Resistance Bands
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Are your under-arms giving you trouble? Let’s tone them up with a very simple tricep isolation exercise.
Grab a lightweight set of resistance bands (~10lbs to get started). Attach a set of grip handles and firmly grasp them.
Pull your elbows in line with your ears and keep them in position as you straighten your arm to a full lockout. Hold the top position for a brief moment and flex your triceps before slowly descending back.
*If the resistance bands are annoyingly rubbing against your shirt, you may try decreasing your lunge length OR anchoring your bands at the bottom of a door frame.
Posture Push-Ups
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This is simultaneously a strength-building exercise and a corrective exercise.
Start in a plank position with a straight spine and tense core. Your fingertips should be facing forward and your hands should land just outside your shoulders.
Descend down into a full push-up until your body meets the floor. At impact, pull your hands off the ground and squeeze your shoulder-blades back.
Hold this squeeze momentarily before placing your hands back on the ground and pushing yourself back up into your starting plank position.
This movement will stretch and strengthen two opposing muscle groups – your chest and your upper back. Training split body-parts like this helps to prevent muscular imbalances from developing over time. Practice safe strength.
Push-Up w/ Side-Plank Rotation
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This exercise will strengthen your chest while improving your core stability and whole-body mobility. A great bang-for-your-buck movement.
Start in a wide-plank position with a straight spine and tense core. Your fingertips should be facing forward. Your hands and feet should both land just outside your shoulders. Grip the ground. Focus.
Descend down into your push-up until your chest meets the ground. Push yourself back up by extending your arms. At max extension, shift your bodyweight to one side. Lift your opposite arm off the ground. Open your body so that your chest faces the wall. Reach for the sky. Intensify the hold.
Slowly return to your wide-plank position and repeat this motion on the opposite side of your body.
This is one rep.
Repeat until you are feeling exhausted and/or your form begins to deteriorate. This is an effective movement if done properly, but it can be dangerous if performed recklessly. Keep your impacts soft.
Push Ups
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The gold-standard at-home exercise for developing your chest, shoulders, triceps, and core. Push-Ups are popular for a reason – they just work.
Begin in a plank position with your feet planted firmly on the ground – a bit closer than shoulder width. Your hands should be just wider than your shoulders with your fingers facing forwards.
Grip the ground with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your heels.
Slowly bend your arms and descend down into your push-up until your chest meets the ground. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight throughout.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
If this is too difficult, try regressing to the “Elevated Hands Push-Up”. If this is too easy, try progressing to the “Elevated Feet Push-Up”. Both exercises are also detailed on this page (in alphabetical order).
Tricep Push-Down w/ Resistance Bands
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Grab a moderate weight resistance band to get started (anywhere from 20lbs – 40lbs should do the trick). Fasten a mount overhead – the top of a door works great. Attach a set of grip handles to your band, firmly grasp them, and take a large step away from your mount.
Stand tall with your knees slightly bent, feet shoulder-width apart, spine straight, head back, and shoulders retracted. Now hinge forward and bring your hands to chest height with your palms facing in.
Extend your arm at your elbow to push your hands back behind your body. Slightly twist at your forearms so that your palms face the wall behind you at the end of each rep.
Hold briefly before slowly descending back to the start position. This is one rep.
Throughout the movement, keep your elbows stationary and pinned to your sides. Your shoulders may want to raise as well – don’t let them. This exercise only consists of forearm motion.
Repeat until your triceps are burning and you know you’ve got one or two reps left in the tank before your form goes out the window.
This is an excellent movement for combatting the ol’ “jiggly arms” syndrome.
Wall Push-Ups
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If you’re really struggling to get your first push-up, this is the step number one. If both “Elevated Hands Push-Ups” and “Knee Push-Ups” are too difficult, this beginner exercise regression is for you.
Assume a standing plank position with your feet on the ground and your hands planted firmly on the wall – slightly wider than shoulder-width.
Grip the wall with your hands. Tense your core and tuck your tailbone. Your spine should be straight/stable from your neck to your knees.
Slowly bend your arms and descend down into your push-up until your chest meets the wall. Hold for a brief moment. Push yourself back up by extending your arms. Keep your elbows tight.
This is one rep.
Repeat until your chest, triceps, and core are burning or until your form starts to deteriorate.
Once you can comfortably perform 20 reps in a row, try progressing to another variation of the push-up.
Wide-Grip Push Ups
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This push-up variation will target your biceps and your chest. It’s quite challenging because your muscles will be in a lengthened position – simultaneously stretching and strengthening.
Start in a plank position with a straight spine and active core. Your feet should be close and your hands should be very wide – about 1 foot wider than your shoulders. Grip the ground with your hands.
Slowly descend down into your push-up. Your chest may not reach the ground, but find your maximum comfortable descent. After descending, recruit your biceps to extend your arms – pushing yourself away from the ground and back to your starting position.
This is one rep.
Repeat until your chest, biceps, and core are burning, or until you know that you’ve only got one or two clean reps left in the tank.
You may want to add a weighted backpack if you can do more than 20 controlled reps with your bodyweight.
