PUSH DAY EXERCISES

FOR WOMEN

What is PUSH Day?

In a “push” workout, you focus on training all the upper body PUSH muscles.  These include: ✅ Chest ✅ Shoulders ✅ Triceps

Why Train  PUSH  Muscles?

1

LARGE upper body muscle group = major calorie burn!

2

3

Everyday Life -- carrying kids, pushing a stroller or shopping cart.

Improves Posture 

1

DUMBBELL  CHEST PRESS

TARGETS: The pecs (chest),  shoulders and triceps. 💪 This move helps with daily activities such as pushing strollers, shopping carts,  and heavy doors.

2

STANDING  CHEST FLY

TARGETS: Chest, shoulders, triceps, abs and core. This move may help reduce  upper back pain and reduce tightness in the upper body.

3

ALTERNATING ARNOLD PRESS

TARGETS: All three heads  of the deltoids; core and low  back are also engaged. 💪 A GREAT exercise to  build shoulder muscles!

4

LATERAL RAISE  + FRONT RAISE

TARGETS: The shoulder  muscles, abs and core. 💪 This move will help your  upper body look bigger,  stronger, and more toned.

5

SINGLE ARM  TRICEP  KICKBACK

TARGETS: A true tricep  isolation exercise working  the lateral, medial and long  head of the tricep brachii.

Screenshot Workout

1. Chest Press 2. Standing Chest Fly 3. Arnold Press 4. Lateral Raise + Front Raise 5. Single Arm Tricep Kickback DO IT: 40 sec work, 20 sec rest x 2 sets!

Build a STRONG Upper Body with this  35-Minute  CHEST + ARMS WORKOUT

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