--- title: "Upper Body Blueprint: Push and Pull Workouts | Barney Lifts" description: "Build a stronger upper body with my push and pull workout guide. Learn the discipline of controlled reps and proper form for real muscle growth. No shortcuts." canonical: https://mytribe.in/barneylifts95/personal-training-body-transformation-coaching/upper-body-blueprint-push-pull last_updated: 2025-09-16 --- # Upper Body Blueprint: Push and Pull Guide Tribe Verified · Coaching clients across Delhi NCR and Kolkata. By [Pravar Srivastava](https://mytribe.in/barneylifts95) · Online coaching worldwide & In-person training across Delhi NCR and Kolkata · ₹7,500 per 3 months (estimate) Part of [Personal Training & Body Transformation Coaching](https://mytribe.in/barneylifts95/personal-training-body-transformation-coaching). [View full gallery](https://mytribe.in/barneylifts95/personal-training-body-transformation-coaching/gallery) A strong upper body is built with controlled, consistent push and pull movements. This is how I train for back width, shoulder stability, and a powerful chest. ## Photos and videos - [Video: Full control, no momentum. This is how you do pull ups. We focus on quality reps to build a strong posterior chain, including the lats and supporting back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c009e08-4356-4d61-b11f-c0756dc69502) - [Video: Dips are the squats of the upper body. They are an amazing addition to your workout, challenging your chest, triceps, delts, and core stability all at once.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8c17230-aae8-4ff6-84e3-3c9eb1884909) - [Video: The lat pulldown is a classic for a reason. It's a fundamental exercise for building back width and strength. Basics are always here to stay.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/969f9ae2-cd5a-4c77-8f0e-f407d7a42b95) - [Video: Tricep pushdowns are all about elbow extension. Keep it strict. Isolate the muscle and control the movement to stimulate real growth in your arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43a767d2-c344-4c66-afe4-7c5fbae9ee0e) - [Video: Barbell curls for direct arm work. While compound movements are key, targeted exercises like this are important for balanced muscle development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02b4738f-e6fc-4a1b-a9ec-771f25ec436d) - [Video: A chest supported row variation. This removes momentum and allows you to focus purely on pulling with your back muscles, which is crucial for posture and strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77377161-69fc-4b97-b323-c02fd8fbac49) - ![After a solid set of dips, I move on to the Spirit Bomb, also known as the Overhead Press. This is a primary builder for strong and healthy shoulders.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69d9ddce-90a5-4343-a66e-0bed02473357) - ![My favorite biceps exercise? The one I do with perfect form. Whether it's dumbbells, cables, or a machine, execution is everything. Drop the ego and the weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/893ae8eb-0d5f-48ad-a465-9acfb7e2b64d) - ![A strong back is essential. It's not just for aesthetics; it's about building the foundation to carry you through life's challenges.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c57f76a-952a-48ce-be35-41d252e06747) - [Video: When you find a weighted chain, you MUST use it for dips. Adding progressive overload to bodyweight exercises is a great way to keep getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fa76a335-a9b1-4292-ba6b-97555ba9c85a) - [Video: The single arm dumbbell row is a bang for your buck exercise. I teach clients to focus on pulling the dumbbell towards the pelvis, not just up, to properly engage the lats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02026b9e-a06b-4a29-827c-db792ac46252) - [Video: Seated side lateral raises are perfect for isolating the medial head of the deltoid. Doing them seated minimizes momentum and forces the shoulder to do all the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c9752a8-16ac-464e-a2c2-c055b1cc241a) ## About Upper Body Blueprint: Push & Pull Stop swinging the weights. If you watch my rows and pull-ups, you will notice I never use momentum. My entire training philosophy is built on FULL CONTROL. If you cannot pause at the top or control the descent, you are not training the muscle, you are just moving weight. We fix your form first, then we worry about getting stronger. A balanced upper body requires two things: strength and control. Too many people rush through their sets, letting gravity do the work on the way down. That is not training, that is wasting time. ### The Blueprint We divide the work into two simple categories: * **Push:** We use movements like Overhead Press (I call them Spirit Bombs) and Dips. Dips are the squat of the upper body. They demand core stability and shoulder health. If you lean forward, you target the chest. If you stay upright, you punish the triceps. * **Pull:** This is where we build the back. Whether it is a chest-supported row to fix posture or strict pull-ups, the goal is lat engagement. I teach clients to pull with their elbows toward their pelvis, not just yank the weight toward their chest. ### Why Form Matters I did not lose 66kg by lifting heavy with bad form. I learned that every repetition is an opportunity to practice. When we work on your training plan, we look at biomechanics. We ensure your scapula is moving correctly on every pull-up and your rotator cuffs are protected during lateral raises. ### Your Riyaaz Fitness is not a quick fix or a 6-week challenge. It is a daily practice, a riyaaz. If you come to me for training, be prepared to drop the ego, pick a weight you can actually control, and commit to the process. Whether we train online or in-person in New Delhi or Kolkata, the standard remains the same: discipline over motivation. ## About Pravar Srivastava I used to be 147kg, so I know exactly what it feels like to start from zero. I do not care about your excuses or your past failures. I care about the work you are willing to put in today to build a stronger version of yourself. 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