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Upper Body Push Focus

Kick off your 28-day journey with this beginner-friendly upper push session! You'll build a solid pressing foundation with dumbbells and dips — light enough to nail your form, effective enough to spark real progress.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 30s, 30s

Shoulder Circle

2 sets × 30s, 30s

Push-Up

2 sets × 8 reps, 8 reps

Main Workout

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

Dip (Parallel Bar)

3 sets × 9 reps, 9 reps, 9 reps

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

Lateral Raise - Dumbbell

2 sets × 10 reps, 10 reps

Dumbbell Tricep Overhead Extension

2 sets × 10 reps, 10 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Stretch

1 set × 30s

Triceps Stretch - Overhead

1 set × 30s