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Dumbbell Hypertrophy Foundation →

Chest and Triceps Growth

Kick off your 28-day journey with a clean, controlled upper body push session. You'll build a solid foundation in pressing strength while learning great form that will carry you through the entire program.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

Pushup Progression

Progressive exercise

1

Scapular Push-Up

1 set × 10 reps

Main Workout

1

Bench Press - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

1

Shoulder Press (Standing) - Dumbbell

3 sets × 9 reps, 9 reps, 9 reps

1

Triceps Extension (Standing, Overhead) - Dumbbell

2 sets × 11 reps, 11 reps

1

Lateral Raise - Dumbbell

2 sets × 11 reps, 11 reps

1

Raise (Two-Arm) - Dumbbell

2 sets × 11 reps, 11 reps

Cool Down

1

Chest Stretch

1 set × 30s

1

Triceps Stretch - Overhead

1 set × 30s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Child's Pose

1 set × 40s

Chest and Triceps Growth - Bodyweight Fitness | Bodyweight Fitness