True: You need to train consistently to build muscle and strength. Myth: You need marathon workouts to see results.
In fact, muscle growth is less about how long you work out and more about how hard you work. If you’re taking your sets close enough to failure—about two to three reps shy—you’re giving your muscles the stimulus they need to grow, WH previously reported. Bottom line: You don’t need hours in the gym to make progress.
That’s the power of this fast, no-frills upper body workout. In only 10 minutes, you’ll challenge your chest, triceps, and shoulders with a smart mix of compound and isolation exercises—all of which deliver maximum results in minimal time.
In fact, all five of the WH+ Muscle in Minutes workouts are designed to be highly efficient. Hit your major muscle groups through straightforward and effective exercises, in a timeframe that fits into your life.
Led by me, Cori Ritchey, CSCS, personal trainer and fitness editor here at WH, these workouts were also built with flexibility in mind. Whether you have 10, 20, or 50 minutes to spare, you can build a routine that works with the time you have.
Ready to get lifting? Follow along with the upper body push workout to get that chest, shoulder, and tricep burn you’re looking for—and find the other four videos below.
Watch Now: Upper Body Push
Time: 10 minutes | Equipment: light and medium dumbbells | Good for: chest, shoulders, triceps
Warm Up
30 seconds each
Upward to Downward Dog
Thread the Needle
Inchworm to Pushup
The Workout
45 seconds of work / 15 seconds of rest / 3 sets each
Chest Press
Skull Crusher
Shoulder Press
Video Director Janie Booth
Director of Photography Derrick Saint Pierre and Romy Rainer
Video Editor Josh Archer
Hair and Makeup Sara Jade
Photographer Rona Ahdout
Find the Perfect Women’s Health Training Program for You
Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.
