The Ultimate Guide to Dumbbell Push Workout for Strength and Endurance

11/1/20238 min read

‍What you will find in this article:

  • Benefits of Dumbbell Push Workouts

  • Push Day Exercises

  • Structuring Your Push Day

  • Push Day at Home

  • Push-Pull Workout Split

  • Beginner's Push Day Workout

As a woman in my forties, I've faced my fair share of challenges, especially when it came to achieving my fitness goals and shedding those persistent pounds. However, after years of trying, I can proudly say that I've finally unlocked the secret to success – a combination of healthy eating and consistent workouts, with a special focus on strength training.

Now, I'm on a mission to share my experiences and inspire all of you to embark on your own fitness journeys. In this comprehensive guide, I will take you through the incredible world of dumbbell push workouts. These exercises, simple yet effective, have played a pivotal role in sculpting my chest, shoulders, biceps, and triceps – the very areas I once struggled with.

So if you are looking to build strength, power, and endurance, or if you want to target your chest, shoulders, biceps, and triceps muscles, you are in the right place. The following article will go over the advantages of dumbbell push exercises and provide you with a variety of workout routines to help you achieve your fitness goals. Whether you prefer to work out at the gym or in the comfort of your own home, we've got you covered.

Benefits of Dumbbell Push Workouts

Dumbbell push workouts offer a range of benefits that can help you build a strong and healthy body. Here are some key advantages:

1. Muscle Proportionality and Balance

Dumbbell-based exercises are excellent for individuals looking to improve muscle proportionality and balance. Unlike barbells or machines, dumbbells require each side of the body to work independently. This unilateral training ensures that both sides of the body are trained equally, helping to resolve any muscular imbalances.

2. Increased Range of Motion

When using dumbbells as opposed to other resistance devices, a wider range of motion is possible. The encumbering size of a barbell or the limited angle of resistance of exercise machines can restrict your range of motion. By incorporating dumbbells into your push workouts, you can maximize your strength development and fully target your muscles, promoting hypertrophy and avoiding any potential sticking points.

3. Improved Muscular Stability

Dumbbell exercises require greater isometric contraction of the muscles compared to barbells or machines. Each side of the body must stabilize itself independently, which enhances muscular stability and reduces the risk of injury. This increased stability carries over to other exercises and helps optimize your overall performance.

Push Day Exercises

Now that we've explored the benefits of dumbbell push workouts, let's dive into some specific exercises you can incorporate into your routine. These exercises primarily target the chest, shoulders, and triceps but also engage other muscle groups for a full-body workout.

1. Dumbbell Bench Press

A traditional workout that works the chest and triceps is the dumbbell bench press. It's an effective way to build upper body strength and muscle mass. This is how the dumbbell bench press technique is done:

  • Sit on a bench with a dumbbell in each hand.

  • Place the dumbbells on your lap and lie back on the bench.

  • Dumbbells should be brought to your chest and pressed up until your arms are straight.

  • Lower the dumbbells to your chest again and repeat for the desired number of repetitions.

2. Dumbbell Incline Bench Press

The dumbbell incline bench press is similar to the dumbbell bench press but specifically targets the upper chest muscles. It helps develop a well-rounded chest and improves overall upper body strength. Here's how to perform the dumbbell incline bench press:

  • Hold a dumbbell in each hand while seated on an inclined bench.

  • Start with the dumbbells at shoulder level and your palms facing your feet.

  • Press the dumbbells up, keeping your palms facing your feet.

  • At the top of the lift, your arms should be extended straight, and your palms should face each other.

  • Once you've completed the required number of repetitions, lower the dumbbells back to their starting position.

3. Dumbbell Shoulder Press

An advanced exercise that works the triceps and shoulders is the dumbbell shoulder press. It enhances shoulder stability and strengthens the upper body. Here's how the dumbbell shoulder press is performed:

  • Hold a dumbbell in each hand while your palms face forward, and stand erect.

  • Bend your elbows and level the dumbbells with your shoulders.

  • Press the dumbbells overhead, extending your arms fully.

  • Return the dumbbells to shoulder level and repeat for the appropriate number of reps.

4. Dumbbell Lateral Raise

The dumbbell lateral raise is a side delt-specific isolation exercise. It helps build shoulder width and enhances overall shoulder aesthetics. Here's how to perform the dumbbell lateral raise:

  • Stand straight while having a dumbbell in each hand, palms facing your body.

  • Raise your arms to the sides until they're level with your shoulders, keeping your palms facing downward.

  • Pause for a moment, then lower the dumbbells back down to your sides.

  • Repeat for the desired number of repetitions.

5. Dumbbell Tricep Kickback

The dumbbell tricep kickback is a great exercise for isolating the triceps. It helps sculpt the back of your arms and improves tricep strength. Here's how to perform the dumbbell tricep kickback:

  • Lean forward at the hips while bending your knees slightly.

  • Make sure your back remains straight.

  • Hold a dumbbell in each hand and bring your elbows up to a 90-degree angle.

  • Extend your arms fully, squeezing your triceps at the top of the movement.

  • Return the dumbbells to the starting position slowly and continue for the appropriate number of repetitions.

Structuring Your Push Day Workout

To structure your push day workout effectively, it's important to consider the order and intensity of the exercises. Here's a sample push day workout routine that you can follow:

  • Warm-up: Start with a dynamic warm-up to prepare your muscles for the workout. This can include exercises like arm circles, shoulder rotations, and light cardio.

  • Compound Exercises: Start your training with compound workouts. For example, you can do the dumbbell bench press and dumbbell shoulder press. These exercises engage multiple muscle groups and require more energy and effort.

  • Isolation Exercises: Follow up with isolation exercises like the dumbbell lateral raise and dumbbell tricep kickback. These exercises work on specific muscle groups and help to further fatigue those muscles.

  • Supersets: To increase the intensity and efficiency of your workout, incorporate supersets. This involves performing two exercises back-to-back with little to no rest in between. For example, you can superset the dumbbell bench press with the dumbbell tricep kickback.

  • Progressive Overload: As you progress in your push day workouts, aim to work with heavier weights, increase reps, or sets to challenge your muscles and promote continuous growth and strength development.

  • Cool-down and Stretching: Finish your workout with a cool-down period, which can include light cardio and static stretching to help reduce muscle soreness and improve flexibility.

Don't forget to listen to your body and adjust the workout intensity and exercises based on your fitness level and goals. It's always a good idea to consult with a fitness professional if you're unsure about proper form or if you have any specific concerns or limitations.

Push Day Workouts at Home

If you prefer to work out at home without access to a fully-equipped gym, you can still have an effective push day workout. Here are some exercises that you can do using dumbbells at home:

  • Push-ups: A classic bodyweight exercise that targets the chest, shoulders, and triceps. Perform push-ups with proper form and gradually increase the number of repetitions as you get stronger.

  • Dumbbell Floor Press: With a dumbbell in each hand lie on the floor. Press the dumbbells up towards the ceiling, extending your arms fully. Bring the dumbbells down and back to the floor, and repeat.

  • Dumbbell Overhead Press: Stand tall with a dumbbell in each hand, palms facing forward. Press the dumbbells overhead, extending your arms fully. Bring the dumbbells down and back to shoulder level and repeat.

  • Dumbbell Bent-Over Row: Bend forward at the hips as you hold a dumbbell in each hand, palms inward. Squeeze your back muscles as you pull the dumbbells up to your chest. Lower the dumbbells back down and repeat.

  • Dumbbell Tricep Dip: Sit on a chair or bench with your hands gripping the edge. Extend your legs out in front of you and lower your body by bending your elbows. Return to the starting position and repeat.

Remember to create a comfortable and safe workout environment at home, ensuring that you have enough space and proper equipment. Always prioritize your safety and form during exercises to prevent any injuries.

Push-Pull Workout Split

If you're looking to structure your workouts throughout the week, a push-pull workout split can be an effective approach. This split divides exercises into push and pull days, allowing you to target different muscle groups and optimize recovery time. Here's an example of a push-pull workout split:

  • Monday (Push Day): Perform push exercises, focusing on the chest, shoulders, and triceps.

  • Tuesday (Pull Day): Perform pull exercises, targeting the back, biceps, and forearms.

  • Wednesday: Rest or engage in light cardio or flexibility exercises.

  • Thursday (Push Day): Repeat the push exercises from Monday.

  • Friday (Pull Day): Repeat the pull exercises from Tuesday.

  • Saturday: Engage in a full-body or legs and core workout.

  • Sunday: Rest and allow your body to recover.

By alternating between push and pull workouts, you give your muscles the necessary time to recover and grow. This split also helps prevent overuse injuries and keeps your workouts well-balanced.

Beginner's Push Day Workout

If you're new to push day workouts, it's important to start with exercises that suit your fitness level and gradually progress. Here's a beginner's push day workout routine to get you started:

  • Dumbbell Bench Press: 3 sets of 10-12 repetitions.

  • Dumbbell Shoulder Press: 3 sets of 10-12 repetitions.

  • Dumbbell Chest Fly: 3 sets of 10-12 repetitions.

  • Dumbbell Tricep Kickback: 3 sets of 10-12 repetitions.

  • Push-ups: 2 sets of as many reps as possible (modify as needed).

  • Dumbbell Lateral Raise: 2 sets of 12-15 repetitions.

Throughout your workout, keep good form and technique in mind. Begin with lower weights and progressively raise them as you gain familiarity and confidence with the exercises. Don't forget to warm up and cool down properly to prevent any injuries.


Dumbbell push workouts are a fantastic way to build strength, power, and endurance in your upper body. Whether you choose to workout at the gym or in the comfort of your own home, incorporating dumbbell exercises into your routine can help you achieve your fitness goals. By targeting the chest, shoulders, and triceps, you can develop a strong and well-balanced physique. The most important thing is to always listen to your body, progress gradually, and consult with a fitness professional if needed. Get ready to push your limits and unlock your full potential with dumbbell push workouts.


1. Can you do a push day with dumbbells?

Yes, you can do a push day with dumbbells. Dumbbell push workouts typically target pushing muscles such as the chest, shoulders, and triceps.

2. Are dumbbell workouts push or pull?

Dumbbell workouts can be both push and pull. While exercises like dumbbell bench press and shoulder press are push movements, exercises like dumbbell rows and bicep curls are considered pull movements.

3. What muscles does the dumbbell push press work?

The dumbbell push press primarily targets the shoulders, triceps, and upper body. It involves a combination of leg drive and pressing to lift the dumbbells overhead, making it a powerful exercise for developing strength and explosive power.

4. What do push exercises work?

Push exercises work muscles involved in pushing movements, including the chest, shoulders, triceps, and even some engagement of the biceps and core. These exercises help strengthen and develop the upper body, contributing to improved muscle proportionality and overall strength.