What is a good ratio of pushing to pulling?

Most coaches suggest at least as much pulling as pressing, and often more, because daily posture already does plenty of the pressing pattern. Draw with that in mind rather than accepting whatever comes out.

Can I use this for a home workout?

Partly. A good share of the list needs nothing but the floor or a bar to hang from, but some movements assume a gym, so expect to draw again occasionally.

Upper Body Exercise Generator

Suggests a bodyweight upper-body exercise — push-ups, dips, pike push-ups — needing no equipment at all.

Seed (optional)

A word rebuilds the same list later. Leave it empty for a fresh draw each time. A seed is for repeatability, not secrecy — it makes the list predictable on purpose.

Don't repeat what I've already seen

Your result will appear here.

What this generator does

Restricted to movements above the waist, for a session split by body area. Its counterpart is the lower-body generator, and using both is how you build a split routine rather than a random one.

What you'll get

This generator draws from a hand-checked list of 10 entries. Here is a spread of 6 of them, so you can see the style before you generate:

Push-up
Pull-up
Diamond push-up
Superman hold
Arm circles
Incline push-up

A fixed sample of the list, not a live draw — your own results are picked at random from all 10, without repeating until the list runs out. Original HEKNO-curated upper-body exercise list. Last reviewed 2026-07-25.

How to use this tool

Press generate for an exercise.
Generate again to build a full circuit.

Common use cases

No-equipment home workouts
Building an upper-body routine
Quick exercise inspiration

How this generator works

Movements are grouped by direction — pressing away, pulling towards, overhead and out to the side — because a session that presses four times and never pulls is the most common way an upper-body day goes wrong. Drawing repeatedly is how you notice that.

Limitations and good to know

It does not balance push against pull for you. Two draws can easily both be presses, and it is worth checking the set you end up with rather than the ones you drew.
Equipment is not filtered. Some movements need a bar, some a bench, some only the floor.
Grip and stance variations are treated as the same movement, so a wide and a close grip will not come up as separate draws.

Practical tips

Balance pushing and pulling movements across a week rather than within one session.
Two or three exercises covering different angles beats six variations of the same movement.

Entries are chosen with your browser's cryptographic random number generator, so every entry on the list is equally likely. How Generate Random works.

Not personalised fitness or medical advice — check with a qualified professional before starting a new exercise routine.

Frequently asked questions

What is a good ratio of pushing to pulling?: Most coaches suggest at least as much pulling as pressing, and often more, because daily posture already does plenty of the pressing pattern. Draw with that in mind rather than accepting whatever comes out.
Can I use this for a home workout?: Partly. A good share of the list needs nothing but the floor or a bar to hang from, but some movements assume a gym, so expect to draw again occasionally.