Free personalized workout plan

THE BEST PUSH WORKOUT FOR GROWTH | CHEST, SHOULDERS & TRICEPS

By Obi Vincent

Experience
Beginner (1-2 years)
Time
84 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
Bands, Barbell, Bodyweight, Cable, Dumbbell
Description

This PUSH WORKOUT for Chest/Shoulders/Triceps is one you have to try, perfect for both men and Women and ALL fitness levels. Full workout and a lot of top tips explained to help you throughout the workout

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Media

Week 1



ExerciseSetsRepsRest
Circuit1A. Hand Release Push-Up
Hand Release Push-Up demonstrationPlay Hand Release Push-Up demonstration
11060s
1B. Push-up
Push-up demonstrationPlay Push-up demonstration

Tempo: 3/0/1/0
11060s
1C. Banded Pushup
Banded Pushup demonstrationPlay Banded Pushup demonstration

light band
11060s
1D. Push-up
Push-up demonstrationPlay Push-up demonstration

Tempo: 4/0/1/0
11060s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration

Start with lighter weight to heavier weight
41
10
8
8
0s
3. Dumbbell Lateral Raise
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration

Start with heavy weight to lighter weight
1860s
Circuit4A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
28 - 1060s
4B. Barbell Push Press
Barbell Push Press demonstrationPlay Barbell Push Press demonstration
25 - 660s
4C. Dumbbell Push up
Dumbbell Push up demonstrationPlay Dumbbell Push up demonstration

Elbows in
28 - 1060s
Circuit5A. Incline Dumbbell Press
Incline Dumbbell Press

Substitution: Glute Bridge Chest Press 2 x 12
21260s
5B. Dumbbell Incline Triceps Extension
Dumbbell Incline Triceps Extension demonstrationPlay Dumbbell Incline Triceps Extension demonstration
21060s
5C. Incline Dumbbell Flye
Incline Dumbbell Flye
210 - 1260s
6. Lying Cable Lateral Raise
Lying Cable Lateral Raise

Dropset: 10x10
11060s
7. Cable Standing Fly
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration

Dropset: 10x10 Please watch Video for the two different hand placement.
11060s
8. Cable Triceps Pressdown
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration

Dropset: 10x10
11060s
Circuit9A. Dumbbell Push Press
Dumbbell Push Press demonstrationPlay Dumbbell Push Press demonstration
12760s
9B. Push-up
Push-up demonstrationPlay Push-up demonstration
12760s
9C. Burpee
Burpee demonstrationPlay Burpee demonstration
12760s

Date Created: 3/19/2021, UTC


Last Updated: 3/19/2021, UTC

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