PUSH WORKOUT

BEST SQUATS LEG WORKOUTS

PUSH Workout at home, I have been doing all my workouts at home since 2020, based on my 10years of experience in the bodybuilding field and searching for the right equipment suitable for home workouts

Setting Your PUSH Workout Routine

Complete PUSH Workout should hit:

  • Chest
  • Shoulders
  • Triceps

I Will Break Down Each of my PUSH workouts Into 6 Points

  1. Workout Movement
  2. Equipment Needed
  3. Sets and Reps Numbers
  4. Difficulty Levels
    • (Beginner- Intermediate-Advanced)
  5. Targeted Muscle groups
    • (Upper- Middle- Lower)
  6. Summary & Tips

Push Workout ‘Chest’, #1 Dumbbell Bench Press

  1. Movements
    1. Start from a lying position with your elbows touching the floor and slightly inward towards your body.
    2. keep your hand wider than your shoulders
    3. Then you go up with the dumbbells in front of you.
    4. Also. you can perform the same exercise with the same movement with the barbell bar if you have one
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Middle &Lower Chest
  6. Summary & Tips
    • Start from a lying position with your elbows touching the floor and slightly inward towards your body.
    • keep your hand wider than your shoulders
    • Then you go up with the dumbbells in front of you.
    • Also. you can perform the same exercise with the same movement with the barbell bar if you have one.
    • Make sure that your dumbbells touch your Mid-Lower Chest part
    • Don’t rest your elbows on the floor just small touch and push back.
    • Don’t lock your elbows when pushing up.

Push Workout ‘Chest’, #2 Incline Dumbbell Press

  1. Movements
    1. Starting from a lying position with 45 Angel, I use 2 Pillows and put them against a wall or sofa so I can get the 45 degrees.
    2. Keep your elbows slightly inward towards your body.
    3. keep your hand wider than your shoulders
    4. Then go down until 90 degrees.
    5. Then you go up with the dumbbells in front of you.
    6. Also. you can perform the same exercise with the same movement with the barbell bar if you have one
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
    1. Beginner
      • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
    2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
      • 3:4 Sets, 10 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Upper Chest
  6. Summary & Tips
    • Starting from a lying position with 45 Angel, I use 2 Pillows and put them against a wall or sofa so I can get the 45 degree.
    • Keep your elbows slightly inward towards your body.
    • keep your hand wider than your shoulders.
    • Then go down until 90 degrees.
    • Then you go up with the dumbbells in front of you.
    • Also. you can perform the same exercise with the same movement with the barbell bar if you have one.
    • Don’t rest your elbows on the floor just small touch and push back.
    • Don’t lock your elbows when pushing up.

PUSH Workout ‘Shoulders’, #1 Dumbbell Seated Press

Shoulders Workout at home
  1. Movements
    • Starting from a seating position with 90 Angel.
    • Keep your elbows slightly bent and inward towards your body.
    • keep your hand wider than and in the same line with your shoulders
    • Then go down until 90 degrees.
    • Then you go up with the Dumbbell above your head.
    • Also. you can perform the same exercise with the same movement with the Barbell bar if you have one
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Middle Shoulder muscle
  5. Summary & Tips
    • Starting from a seating position with 90 Angel.
    • Keep your elbows slightly bent and inward towards your body.
    • keep your hand wider than and in the same line with your shoulders
    • Then go down until 90 degree.
    • Then you go up with the Dumbbells above your head.
    • Also. you can perform the same exercise with the same movement with the barbell bar if you have one.
    • Don’t lock your elbows when pushing up.

PUSH Workout ‘Shoulders’, #2 Barbell Shoulder Press

  1. Movements
    • Starting from a seating position with 90 Angel.
    • Keep your elbows slightly bent and inward towards your body.
    • keep your hand wider than and in the same line with your shoulders
    • Then go down until 90 degrees.
    • Then you go up with the Bar above your head.
    • Also. you can perform the same exercise with the same movement with the Dumbbell if you have one
  2. Equipment needed
    • Yoga Matt.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Front Shoulder muscle
  5. Summary & Tips
    • Starting from a seating position with 90 Angel.
    • Keep your elbows slightly bent and inward towards your body.
    • keep your hand wider than and in the same line with your shoulders
    • Then go down until 90 degree.
    • Then you go up with the Bar above your head.
    • Also. you can perform the same exercise with the same movement with the Dumbbells bar if you have one.
    • Don’t lock your elbows when pushing up.

Triceps #1 LYING DUMBBELL TRICEP EXTENSION

Triceps Workout at home
  1. Movements
    • Starting from a laying position with a dumbbell in each hand.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backward not straight above your head.
    • Then start lowering the dumbbells beyond your head without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar, is amazing as well as you can just buy weight and add it in the future.
  3. Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  4. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  5. Targeted Muscle groups
    • Long-head Triceps Muscle (Red).
  6. Summary & Tips
    • Starting from a laying position with a dumbbell in each hand.
    • Keep your elbows slightly bent and closed to your body.
    • keep your upper arms angel slightly backward not straight above your head.
    • Then start lowering the dumbbells beyond your head without moving your elbows.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Always keep your arms angled slightly backward during the whole exercise to avoid a skull Crusher.
    • Skull Crusher> Is when you bring the dumbbells all the way up until your arms are exactly straight up your body.
    • Don’t lock your elbows while at a peak point.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Triceps #2 DIAMOND CUTTER PUSHUP

Triceps Workout at home
  1. Movements
    • Starting with plank position, facing the ground.
    • The hand is Diamond shape just under your chest, thumbs are touching.
    • Elbows are slightly bent and closed to your body.
    • Then start lowering yourself to the lowest point possible.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10-15 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Medial-head Triceps Muscle (Green).
  5. Summary & Tips
    • Starting with plank position, facing the ground.
    • The hand is Diamond shape just under your chest, thumbs are touching.
    • Elbows are slightly bent and closed to your body.
    • Then start lowering yourself to the lowest point possible.
    • Then when your reach the peak point try to squeeze and hold for 2sec.
    • Don’t lock your elbows while at a peak point.
    • Focus and Move slowly while going back down, don’t just drop your weight while going down.
    • Beginners: 3 Sets 10 Reps, Medium & Advanced: 3-4 Sets 10-15 Reps

Hopefully, this was helpful to you, and may it help you to start your Shoulders workouts at home, if you want to check my other articles.

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