an athlete taking a break on a workout mat

Best Push Day Workout

Best Push Day Workout Routine

Push day training consists of upper body exercises that use a pushing motion, which mainly engages the chest, triceps and shoulders. By alternating it with pull day and leg day, you can exercise all the important muscle groups while giving adequate recovery time to each.

We’ve put together some of the best push day workouts for at home or while traveling. These push day exercises can be done using PowerBlock adjustable dumbbells and other home gym equipment. Start with two working sets (not including warm-up sets) of 10-12 reps of each exercise and build from there, remembering to focus on form and control to reduce the risk of injury.

Dumbbell Bench Press

  • Sit on a bench with your feet flat on the floor.
  • Hold a dumbbell in each hand with an overhand grip.
  • Lie back on the bench while bringing the dumbbells up to either side of your chest.
  • Push the dumbbells upwards until your arms are straight, then lower them back to your chest.
  • Note: The regular bench press mainly trains the pectorals, deltoids and triceps. Set the bench at a 30-45-degree angle to shift training to the upper chest and shoulders.

Triceps Dips

  • Grab both handles of a PowerBlock SportBench Dip Attachment.
  • Push yourself upwards until your arms are straight while keeping your torso upright.
  • Bend the knees so your feet can’t touch the ground.
  • Bend the elbows to lower yourself until the upper arms are parallel to the ground.
  • Push into the handles to lift yourself back upwards.

Seated Dumbbell Press

  • Sit on a bench or chair with your back straight.
  • Hold a dumbbell in either hand just above your shoulders with palms facing forward.
  • Lift the dumbbells straight upwards until your arms are straight, then lower them back to your shoulders.

Overhead Triceps Press

  • Either stand or sit straight up.
  • Hold a dumbbell or kettlebell in both hands.
  • Lift the dumbbell overhead so the arms are straight.
  • Bend the elbows to lower the dumbbell behind your head, then return it to the overhead position.

Dumbbell Lateral Raise

  • Stand with a dumbbell in either hand at your sides and arms straight.
  • Tighten your core and raise the dumbbells out to your sides until the arms are parallel to the floor. A small elbow bend is okay.
  • Lower the dumbbells back to the starting position.

Dumbbell Chest Fly

  • Lie on a bench or the floor with a dumbbell in each hand.
  • Hold the dumbbells straight above your chest with palms inward and elbows slightly bent.
  • Lower the dumbbells outward to the side. Keep your arms straight as you do so.
  • Reverse to bring the dumbbells back to starting position.

Lying Triceps Extensions (Skullcrushers)

  • Lie on a flat bench while holding a Pro Series EZ Curl Bar with both hands or a dumbbell in each hand above your head. Your hands should be shoulder-width apart.
  • Bend your elbows to lower the bar/dumbbells to your forehand.
  • Return to the starting position by reversing the movement.
  • For added difficulty and range of motion, try lowering the bar behind your head.