Workouts · Strength

Push Day in 30

Chest, shoulders, and triceps in one clean line — the pressing partner to your pull day.

30 minintermediatedumbbell · benchstrengthmoderate
Why it works. Pairing this with Back & Biceps gives a complete upper-body split across two half-hour sessions.

Warm-up

Arm circles and shoulder rolls — 45s
Wall or knee push-ups, easy — 45s
Light lateral raises, no weight — 30s

The workout

  1. pushup — 3 × 12 reps
    rest 60s
  2. dumbbell bench press — 4 × 10 reps
    rest 60s
  3. dumbbell shoulder press — 3 × 10 reps
    rest 60s
  4. dumbbell lateral raise — 3 × 12 reps
    rest 45s
  5. bench dip — 3 × 10 reps
    rest 45s
  6. dumbbell kickback — 2 × 12 reps
    rest 40s

Cool-down

Doorway chest stretch — 45s
Overhead triceps stretch, each side — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

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