If push-ups aren’t your favorite move, you’re not the only one. While they’re a classic exercise for building upper body strength, they’re not always joint-friendly or easy to adapt. Here we are bringing the good news: You can skip the push-ups during your routine and still build sculpted arms and a solid upper body. All you need is a pair of dumbbells and 15 minutes of your time.
Created by fitness trainer FitByMik, this standing dumbbell workout is simple, effective, and designed for all fitness levels. It’s perfect for anyone looking to tone their arms, shoulders, and core without getting down on the floor. As standing routines are less intimidating, they also make it easier to stay consistent, one of the most critical factors in any fitness journey. Let’s see the workout in more detail.
15 minutes of arm strength and no push-ups
This routine consists of 15 standing exercises, each performed for 45 seconds, followed by 15 seconds of rest. All you need is a medium-weight set of dumbbells, ideally between 5-10 pounds. Mikala, the trainer, demonstrates each move in a workout video, offering helpful form tips to ensure you’re getting the most out of every rep. Here’s what to expect:
- Arm and shoulder focus: This workout centers on your biceps, triceps, and shoulders, delivering a serious burn with moves like wide bicep curls, overhead tricep extensions, and lateral raises. You’ll also tackle alternating shoulder presses and hammer curls to sculpt your upper body.
- Core engagement: Standing exercises naturally fire up your stabilizer muscles, helping improve balance and posture. The routine includes dynamic moves like overhead crunches with a knee lift, adding a direct core workout while keeping your body steady.
- Wrist-friendly movements: Since there’s no floor work involved, this workout is gentle on your wrists. Moves like tricep kickbacks, narrow rows, and forward presses are all done while standing.
- Low impact: Controlled exercises like narrow overhead presses and alternating tricep extensions allow you to build strength without forcing your joints.
Follow these tips for a successful workout:
- Perform each move slowly and with control to maximize muscle activation and time under tension.
- Focus on maintaining good posture, engaging your core, and breathing steadily throughout the workout.
If the weights feel too light or heavy, adjust them as needed.
This workout isn’t just about skipping push-ups; it’s about having a more effective fitness routine. The standing format is approachable and easy to squeeze into your day. It’s also adaptable to different levels, whether you’re a beginner or have more experience. Even a short workout like this, done regularly, can deliver big results over time. So, grab your dumbbells, and say goodbye to push-ups and hello to stronger arms and a fitter upper body.