A Quick Dumbbell Push Day Workout To Try At Home

If you want a quick & simple push day workout that you can do at home with your dumbbells, you’re in the right place!

This push day workout is really easy to follow, beginner-friendly and perfect when you want to do a quick, straightforward upper body session at home.

You’ll do just four exercises, all of which are focused on strengthening the muscles you use for everyday pushing movements – namely your chest, shoulders and triceps – so you’re getting a really well rounded upper body workout that’s effective, but isn’t going to take forever to do!

This post includes affiliate links, which means if you click on them I may make a small commission – at no extra cost to you. This just helps me keep the content I share on this blog free and accessible for you!🎀

Workout Overview

Here’s a quick snapshot of this workout:

Number of Exercises: 4
Equipment Needed: Dumbbells (or household subs like water bottles or food tins)
Target Muscles: Chest, Shoulders & Triceps
Time Required: 20 mins or less
Perfect For: Beginners & all fitness levels

The Exercises

Here’s a quick glance of the exercises you will do:

1. Dumbbell Floor Press
2. Dumbbell Shoulder Press
3. Dumbbell Lateral Raise
4. Dumbbell Tricep Kickbacks

Workout Instructions

Here are some simple instructions for this push day home workout:

• Structure: Complete the exercises in the order they are listed. Complete all sets of an exercise before moving onto the next exercise on the list.
• Sets & Reps: 2-3 sets of 10-12 repetitions per exercise.
• Rest Periods: 30-90 seconds depending on how you feel!

Exercise Details

1) Dumbbell Floor Press

Muscles Worked: chest, front shoulders & triceps

How To Do A Dumbbell Floor Press

• Lie onto your back with your knees bent & feet flat on the floor. Hold two dumbbells at the chest, with your elbows resting comfortably on the floor. Your elbows should be at a natural angle, not flared too wide or tucked in too much.
• Push your dumbbells straight up toward the ceiling – think about driving with your chest muscles.
• Steady yourself at the top, then lower the dumbbells back down with control, gently touching the elbows on the floor before your next rep.

Alternative: Any Push Up variation

TIP: try your very best not to bounce your elbows on the way back down – slow and controlled girlys!

2) Dumbbell Shoulder Press

Muscles Worked: shoulders & triceps

How To Do A Dumbbell Shoulder Press:

• Stand tall with a dumbbell in each hand at shoulder height. Keep the glutes gently squeezed, core tight & knees soft.
• Press the dumbbells straight up toward the ceiling at the same time – think about keeping the biceps fairly close to the ears at the top so your arms don’t sway out to the sides.
• Lower the dumbbells slowly back down to your shoulders, keeping the rest of your body stable.

Alternative: Seated Shoulder Press

TIP: if a standing press is a little too challenging for now, just grab a chair & do them seated instead!

3) Dumbbell Lateral Raises

Muscles Worked: sides of your shoulders

How To Do A Dumbbell Lateral Raise

• Stand tall with a dumbbell in each hand, resting at your thighs. Palms face inwards whilst the elbows & knees are soft.
• Keeping that soft elbow, raise the dumbbells out to the side until they reach about shoulder height.
• Bring the weights back down with control – avoiding letting your arms just fall down.

Alternative: Seated Lateral Raise

TIP: Use light dumbbells for these & really focus on moving with control

4) Dumbbell Tricep Kickbacks

Muscles Worked: triceps (back of your arms)

How To Do A Dumbbell Tricep Kickback

• Hinge forward at the hips, bringing your torso down to a comfortable, neutral angle. The spine should be long and the elbows are tucked in close to your sides.
• Extend both arms straight back, imagine you’re reaching your fingertips back towards the wall. Give your triceps a gentle little squeeze the top of the movement.
• Then bring your arms back slowly to the starting position, still keeping those elbows glued to the waist.

Alternative: Lying Tricep Extension

TIP: Use light dumbbells for these & really focus on that triceps squeeze. For more support, hold onto a chair or sturdy surface & focus on one arm at a time.

---

What Dumbbells I Use For Home Workouts

For my home workouts I like to use rubber HEX DUMBBELLS. They are the type of dumbbells you’ll probably find in most gyms, & you can do so many different exercises with them. They’re also very safe & sturdy due to their hexagonal shape.

I also find they’re better to grip, in comparison to neoprene dumbbells which can be too smooth or soft & get a bit slippery when you’re sweating.

You can easily get them on Amazon – these are the ones that are best reviewed in the UK/Ireland and seem to be most popular! If they’re not available just look for similar ones, there seem to be plenty of options available! 💪🏻

---

I really hope that you’ll give this simple push day home workout a try at home!

If you did it once a week for 4 weeks – progressing your weight each week, maybe trying to improve your technique on a certain movement or even adding another rep here & there – I bet that you’ll start to feel a lot stronger in your upper body!

If you’d like to save this workout so you can come back to it later, I’d recommend either bookmarking it in your favourites folder on your browser or save it to Pinterest! 💋

Let me know in the comments if you’ll give it a whirl, or if you have any questions on how to modify any of the exercises I’ll do my very best to help! ☻

Save This Workout On Pinterest📌