6
6
UPPER BODY
EXERCISES
TONE YOUR CHEST,
SHOULDERS + TRICEPS!
PUSH Workout
What is a push
workout?
What is a push
workout?
A push workout focuses on
muscles that extend or push
(think of how your chest
muscles flex as you push
dumbbells overhead in a
chest press).
PUSH Workout
Try these 6 exercises
at home 👉
Why incorporate
a push day?
Why incorporate
a push day?
Focusing on the push
muscles allows you to go
heavy and fatigue them!
PUSH Workout
1
ALTERNATING
CHEST PRESS
Targets:
The chest,
shoulders and triceps.
⭐Alternating arms
should allow you to pick
up heavier weights!
2
NARROW
PRESS + FLY
Targets:
The chest,
shoulders and triceps.
⭐The combo hits the
chest from two different angles!
3
NEUTRAL
PRESS + 90-
DEGREE PRESS
Targets:
Shoulders.
⭐Also engages the abs
and core as you press overhead.
4
REVERSE GRIP
LATERAL RAISE
Targets:
All three heads
of the shoulder muscles.
⭐The abs +core stabilize during this exercise.
5
SKULL
CRUSHERS
Targets:
Triceps.
⭐The triceps (three-
headed muscle) have the capacity to be bigger
than the biceps!
6
TRICEP
DIPS
Targets:
Triceps,
shoulders and core.
⭐A great exercise to
increase arm strength +
build lean triceps.
1. Alternating Chest Press
2. Narrow Press + Fly
3. Neutral Press + 90-Degree Press
4. Reverse Grip Lateral Raise
5. Skull Crushers
6. Tricep Dips
DO IT:
40 sec work, 20 sec rest.
Screenshot
Workout
FULL Workout
Try these Chest, Shoulder + Tricep Exercises in
this
30-MINUTE
PUSH WORKOUT
FULL Workout
Ready for a PULL
Day Workout?
(Back + Biceps)
TAP BELOW!
Pull Day