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Dumbbell & Bar Muscle Build →

Upper Body Push Focus

Kick off your 28-day journey with this chest, shoulder, and tricep builder! You'll nail your pressing technique and build a solid foundation — keep the form tight and the effort steady.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

2

Shoulder Circle

2 sets × 20s, 20s

3

Push-Up

2 sets × 8 reps, 8 reps

Main Compounds

1

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

2

Dip (Parallel Bar)

3 sets × 9 reps, 9 reps, 9 reps

Accessory Work

1

Shoulder Press - Dumbbell

2 sets × 10 reps, 10 reps

2

Lateral Raise - Dumbbell

2 sets × 10 reps, 10 reps

3

Dumbbell Tricep Overhead Extension

2 sets × 10 reps, 10 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

2

Triceps Stretch (Overhead) - Partner Assisted

1 set × 30s

3

Shoulder Stretch (Cross-Body)

1 set × 30s

Upper Body Push Focus - Bodyweight Fitness | Bodyweight Fitness