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Push Day: Chest & Shoulder Dumbbell Workout

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

326K views on YouTube · TIFF x DAN · February 2024

Chest and shoulders with dumbbells: presses, raises and push ups, finished with a one-minute AMRAP.

  • 36 min
  • Dumbbells
  • 18 moves

The workout

Workout · 30s work · 30s rest

  1. Half Kneeling Shoulder Press · right side
  2. Diamond Press
  3. Half Kneeling Shoulder Press · left side

Workout · 10–20s each, no rest

2 rounds

  1. Iso Chest Press

Workout · 30s work · 30s rest

  1. Half Kneeling Shoulder Press · right side
  2. Diamond Press
  3. Half Kneeling Shoulder Press · left side
  4. Iso Chest Press

Superset · 30s each, no rest

  1. Negative Push Ups
  2. Shoulder Taps

Round 2 · 30s work · 30s rest

2 rounds

  1. Arnold Press
  2. Pec Raises
  3. Bent Over Rear Delt Row
  4. Dumbbell Push Ups

Superset · 30s each, no rest

  1. Push Up Pulses
  2. Commandos

Round 3 · 30s work · 30s rest

2 rounds

  1. Lateral Raises
  2. Twist Chest Press
  3. Lateral Raises
  4. Dumbbell Pullovers

Superset · 30s each, no rest

  1. One Slow Push Up
  2. Plank to Pike

Finisher · 60s AMRAP

  1. DB Push Press · 6 reps
  2. DB Push Ups · 6 reps

Cool down · 12 stretches · 20s each

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