PUSH DAY
EXERCISES
FOR WOMEN
Push Workout
What is
PUSH Day?
In a “push” workout,
you focus on training all the upper body PUSH muscles.
These include:
✅ Chest
✅ Shoulders
✅ Triceps
Push Workout
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
Push Workout
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!
PUSH Workout
Build a STRONG Upper Body
with this
35-Minute
CHEST + ARMS WORKOUT
Chest + Arms Workout
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