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Ultimate Push Workout: Chest, Shoulders + Triceps

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

316K views on YouTube · TIFF x DAN · January 2022

Chest, shoulders and triceps: dumbbell work paired with push ups and dips, then a finisher.

  • 36 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 26 moves

The workout

Workout · 40s then 20s work · short rests

2 rounds

  1. Chest Press
  2. Wide Push Ups

2 rounds

  1. Diamond Press
  2. Narrow Push Ups

2 rounds

  1. Decline Chest Press
  2. Decline Push Ups
  1. Chest Flyes
  2. Uneven Push Ups, right
  3. Chest Flyes
  4. Uneven Push Ups, left

2 rounds

  1. Reverse Grip Tricep Press
  2. Diamond Push Ups

2 rounds

  1. Overhead Extensions
  2. Dead Stop Push Ups

2 rounds

  1. Shoulder Press
  2. Shrugs
  1. 45° Press
  2. Side Lying Tricep Push Up, right
  3. 45° Press
  4. Side Lying Tricep Push Up, left
  1. Upright Row
  2. 1 Negative Push Up
  3. Upright Row
  4. 1 Positive Push Up

2 rounds

  1. Arnold Press
  2. Box Dips

Finisher · 20s each, no rest

  1. Twist Chest Press
  2. Dumbbell Push Ups
  3. Box Dips
  4. Overhead Press

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