30-Minute Push Day: Chest, Shoulders, Triceps (Overload 30 Day 2)
Build upper body strength with this push day: chest, shoulders, and triceps workout. Each arm circuit includes three upper-body exercises, repeated times three sets for maximum muscle building.
This is DAY TWO of my Overload 30 Program.
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Day two of my 2-Week Overload 30 Program focuses on the upper body push muscles: chest, shoulders and triceps.
As a fitness trainer, I love incorporating push day: chest, shoulder, and tricep exercises into a well-structured progressive overload program because it allows me to hit muscle failure.
The muscle definition in my arms significantly improved when I started training my upper body push muscles in a triset format (meaning x3 sets). By progressively increasing weight, reps, and time under tension, I push these muscle groups to their limits, forcing adaptation.
I also include arm exercises like dumbbell chest press, shoulder press and tricep dips to engage multiple muscles at once.
If you’re working on push ups, these push exercises will help you improve push up form and strength. I suggest challenging yourself with heavy weights for this workout. The goal: the last 2-3 reps of each set should be a challenge to complete with good form.
Workout Overview
This push day targets your chest, shoulders, and triceps from multiple angles to help you build strength and muscle definition in the arms.
I suggest doing this arm workout once a week as part of a well-rounded workout routine.
Workout Equipment:
Medium-to-heavy set of dumbbells. We’re using 15-25 lbs. Optional box/bench.
Workout Instructions:
Follow along with the guided Push Day Workout on YouTube, led by certified personal trainer and fitness instructor, Lindsey Bomgren.
Your Workout Looks Like This:
- 3 Circuits (2 strength exercises and 1 ab exercise per circuit)
- Timed Intervals (40 seconds of work, 20 seconds rest)
- Triset Format (repeat each strength exercise x 3 sets for maximum muscle building; ab exercises x 1 set)
- Start with a 1-minute buy in exercise and end with a 2-minute HIIT finisher
Workout Outline
1-MINUTE BUY IN:
- Push Ups
CIRCUIT ONE:
- Dumbbell Chest Press
- Dumbbell Chest Fly
- Reverse Crunch + Hip Lift
CIRCUIT TWO:
- Arnold Press
- Lateral Raise
- Plank and Dumbbell Drag
CIRCUIT THREE:
- Overhead Tricep Extensions
- Tricep Dips
- Reverse Crunches
HIIT FINISHER:
- Chest to Floor Burpees
- High Knees
1. Dumbbell Chest Press
Targets: Chest (pecs), shoulders (deltoids) and triceps.
How To Do A Dumbbell Chest Press
- Lay flat on your back (on the ground, on a bench, incline bench, or on a stability ball) with knees bent and feet flat on the floor. Hold one dumbbell in each hand (palms facing knees), elbows bent at a 90-degree angle.
- Exhale as you push both dumbbells overhead at the same time; dumbbells stacked over shoulders at the top of the press. Make sure your wrists are strong and in line with your shoulders.
- Lower the dumbbells back towards your chest with control.
2. Dumbbell Chest Fly
Targets: Chest muscles, both the larger pectoralis major and the smaller pectoralis minor.
How To Do A Dumbbell Chest Fly
- Lay flat on your back (on the ground, on a bench, or on a stability ball) with one dumbbell in each hand, arms extended above your shoulders, palms facing in towards each other. Press your feet firmly into the floor.
- Inhale as you slowly open your arms, lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not over-extended (slight bend in the elbows).
- Exhale as you pull the dumbbells back to starting position, squeeze your chest muscles together. Keeping your chest puffed out and your elbows slightly bent.
3. Arnold Press
Targets: All three heads of the deltoids, also known as your shoulder muscles.
How To Do An Arnold Press
- Stand tall, feet shoulder width apart. Start with a pair of dumbbells directly in front of your face at eye level (overhand grip, palms face your body).
- Keep a slight bend in your knees, and be sure to engage your core and squeeze your glutes (to protect your low back) as you ‘goalpost’ your arms by turning the palms out so they’re facing away from your face; elbows parallel to shoulders.
- Then exhale as you perform an overhead shoulder press, pushing the weights up, locking out your elbows (biceps by ears), arms straight overhead.
- Slowly lower the weights back down to the starting position, rotating your palms back in towards your face, and repeat.
4. Lateral Raise
Targets: The lateral deltoid (also engages the anterior deltoids and posterior deltoid).
How To Do A Lateral Raise
- Stand with feet shoulder-width apart, slight bend in your knees, holding a dumbbell in each hand at hip level, palms facing in towards each other.
- Engage your core, then lift the dumbbell in your right hand out towards your right side, keeping a slight bend in the elbow. Lift just to shoulder height.
- With control, slowly lower the dumbbell to starting position.
- Then repeat, this time performing a lateral raise with the dumbbell in your left hand.
5. Overhead Tricep Extensions
Targets: The long head of the triceps and all the stabilizing muscles in the shoulders, core, glutes and lower back muscles.
How To Do A Overhead Tricep Extensions
- Stand with feet hip-distance apart, core engaged and soft bend in your knees.
- Hold one dumbbell or two dumbbells vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
- Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
6. Tricep Dips
Targets: The lateral and medial heads of your triceps.
How To Do A Tricep Dips
- Grip the edge of a chair or bench, fingertips pointed toward your butt or toes, elbows bent. Note, you can also perform tricep dips sitting on the ground with your knees bent at 90 degrees and your hands behind you (fingertips facing your butt).
- Keeping your back close to the chair, lower yourself, bending at the elbows until your elbows reach a 90-degree angle.
- Press through your palms, using your triceps to push you back up to starting position.
Modification: Option to perform single arm tricep kickbacks instead.
FAQs
What Is A Push Workout?
A push workout isolates the major muscle groups that work in a pushing motion (when weight is being pushed away from your body). Think of how your pecs or chest muscles flex as you push the weights overhead in a dumbbell chest press.
What Are The Benefits Of Chest, Shoulder and Tricep Workouts?
Push day workouts have several benefits. You’ll efficiently gain muscle since they are focused on specific large muscles in your upper body. Push workouts are all about weight lifting to build muscle (muscle hypertrophy). You’ll achieve that in this workout by working the muscles to fatigue. These workouts also include compound exercises, meaning you often work all three upper body push muscles together. For example, while the dumbbell chest press primarily works the chest muscles, the shoulders and triceps are also involved.
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2 comments
My arms are definitely shaky after finishing this workout! I especially liked the ab “break” in between rounds 2 and 3 – came into round 3 in a better place to push through it with my best effort. Thanks for always keeping it fresh with these new workouts! (definitely remember and love the Lindsey Pomegranate callback – NML fans of all ages!)
Hi Sarah! That’s fantastic to hear! It sounds like you really pushed yourself and got a great workout in. I’m glad the ab “break” hit the spot and helped you power through to finish strong! So glad you caught the Lindsey Pomegranate callback!! -Lindsey