8 Push Day Workouts to Target Your Chest, Shoulders, and Triceps

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8 Push Day Workouts | Ready to tone, strengthen, and sculpt your chest, shoulders, and triceps? Whether you're working out at a gym with dumbbells and resistance bands, or you need no equipment options for at home workouts, we've got you covered. If you prefer basic cardio, HIIT, strength training, workouts with no pushups, or a combo of everything, there is a push day exercise routine in here for you! Perfect for beginners and beyond, add these to your full body workout routine!

These push day workouts are sure to strengthen and tone your upper body. Integrate them into your weekly workout routine and see what a difference they make for your chest, shoulders, and triceps. If you’ve been feeling a lack of upper body strength, make sure to get in your push and pull day workouts on the regular. Here are our favourite push workouts to do at home!

What Are Push Day Workouts?

Push day workouts are a type of strength training routine that focuses on exercises involving pushing movements to target muscles in the upper body. These type of workouts typically include a mix of compound and isolation exercises to target multiple muscle groups simultaneously and then isolate a single target muscle group. The primary muscle groups worked during push day workouts are the chest, shoulders, and triceps.

Be sure to always warm up before starting your push day workout and adjust the weights and repetitions based on your fitness level and goals. Proper form and technique are crucial to avoid injury and maximize the effectiveness of your workouts. If you’re new to strength training, consider consulting a fitness professional or trainer to guide you through the exercises and ensure you’re performing them correctly.

How Often Should You Do Push Day Workouts?

Typically, performing push day workouts one to two times per week is a good starting point. This promotes strength and muscle growth while also allowing enough time for recovery. It’s important to give your muscles time to rest and repair between workouts to avoid overtraining and injury.

If you’re a beginner, starting with one or two push day workouts per week can be beneficial as it allows your body to adapt. As you progress and become more experienced, you can increase the frequency to three times per week if you feel you can recover properly.

It’s essential to listen to your body and adjust your training frequency accordingly. If you’re consistently feeling fatigued, experiencing muscle soreness that doesn’t subside, or not making progress, it may be a sign that you need to reduce the frequency or adjust your training program.

4 Push Day Workout Essentials to Invest In

8 Push Day Workouts You Can Do At Home

1. Tone Your Upper Body- Push Workout At Home (Chest, Shoulders, Triceps) | MadFit 

This quick 20 minute workout targets your chest, shoulders, and triceps at home for an awesome push day workout. She uses a weight bench for some of the exercises to give a wider range of motion, as well as dumbbells. You’ll do moves like chest presses, chest flies, and shoulder presses to build your upper body strength!

2. 35 Minute Push Day Workout: Chest, Shoulders, Triceps + Cardio (Dumbbells) | nourishmovelove 

This upper body cardio workout hits all your push muscle groups, plus it gives you a good cardio boost. You’ll do six push day arm exercises paired with cardio tabata intervals to build muscle and burn calories. You’ll do three circuits, targeting your chest, shoulders, and triceps, with exercises like dumbbell chest presses, reverse grip lateral raises, and tricep dips.

3. Shoulders, Chest & Triceps Workout – Dumbbells | Caroline Girvan 

This workout features a combination of compound exercises to work various muscles, as well as isolation exercises to really target the triceps. Plus, everything is done with tempo variations, encouraging muscle growth. All you need is a pair of dumbbells and a workout mat! You’ll need focus and control through this one with moves like deadstop chest presses, tricep pushups, and Arnold presses.

4. 40 Minute Chest, Shoulders, and Triceps HIIT Workout | Sydney Cummings Houdyshell 

This intense upper body push workout features exercises like alternating shoulder presses, tricep kickbacks, standing hinge chest raises, and plank kickbacks. It’s 40 minutes, so ideal for days you want a longer workout. You can use dumbbells, but she shows you modifications with resistance bands so you can choose what equipment you want to use!

5. 8 Min Chest Workout | Tone and Sculpt | Chest Workout At Home | All Standing | Burpee Girl 

This standing chest workout features 12 variations of chest targeting exercises. It’s only eight minutes, so perfect if you’re short on time or want to add it to the end of another workout. You’ll do a series of exercises that tones and sculpts your chest and all you need is a pair of dumbbells for this one!

6. 12 Min Upper Body Workout- Intense Shoulders, Back, Chest, and Arms | MadFit

This workout is perfect if you’re looking for something quick that targets the shoulders, triceps, chest, back and more! It’s a killer upper body workout with moves like skull crushers, pushups, and lateral raises. Each exercise is 30 seconds, performed in supersets. All you need is dumbbells for this workout!

7. 20 Min Chest and Shoulders Workout with Dumbbells | No Repeats | Caroline Girvan

All you need for this chest and shoulder workout is a pair of dumbbells and a workout mat! There are no repeats, so every exercise will be different, and you’ll do moves like alternating lateral raises, diamond presses, and palm facing feet flyes. You’ll do 45 seconds of work, with 15 seconds of rest for some serious upper body strengthening!

8. 10 Min Triceps Workout with Dumbbells | No Pushups | fitbymik 

If you want to focus solely on your triceps, this quick 10 minute workout is for you! It will help you tone and tighten the back of your arms so you can sculpt the area for gorgeous shape and lift. There are no pushups in this workout, and you can use weights anywhere from three to 10 pounds, or more depending on your strength level. It’s the perfect push day workout to tone your arms!

If you’re looking to incorporate more push day workouts into your routine, try these at home workouts! You’re sure to love the results!

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