Push Day Workout
- Tony Palladino
- 5 days ago
- 13 min read
Updated: 9 hours ago
Push day workouts focus on strengthening your chest, shoulders, and triceps through exercises that involve pushing weight away from your body. These routines are ideal for building upper-body strength, improving functional fitness, and maintaining muscle mass, especially for women in their 30s and 40s. They require minimal equipment, can be done in 20–30 minutes, and are easy to fit into a busy schedule.
Key Highlights:
Muscles Targeted: Chest, shoulders, triceps.
Equipment Needed: Dumbbells (5–25 lbs), resistance bands, or just bodyweight.
Warm-Up: 5–10 minutes of dynamic stretches and activation exercises like arm circles and scapular push-ups.
Main Exercises: Push-ups, overhead dumbbell presses, chest presses, tricep dips or kickbacks, and lateral raises.
Workout Plan: 3–5 sets per exercise with proper rest intervals.
Frequency: 1–2 push days per week, paired with pull and leg workouts for balance.
Start with proper form, progress gradually, and combine these workouts with a protein-rich diet to see steady strength improvements. Even with limited time, this approach can help you build strength and confidence.
20-min Upper Body PUSH Strength Workout with Dumbbells | CHEST, SHOULDERS, TRICEPS
Equipment You Need for Push Day Workouts
You don’t need a fancy gym setup to build upper-body strength. With just a few key pieces of equipment - or even just your body - you can create an effective push day routine that fits your space, budget, and fitness level. Here’s what you’ll need to get started.
Dumbbells: A Must-Have for Strength Progression
Dumbbells are a cornerstone of push day workouts. They’re perfect for exercises like chest presses, overhead presses, lateral raises, and tricep extensions. The beauty of dumbbells lies in their ability to offer adjustable resistance, allowing you to start light and gradually increase weight as your strength improves. For most women in their 30s and 40s, a set ranging from 5 to 25 pounds is a great place to begin. This range provides enough versatility to challenge your muscles while accommodating steady progress.
Resistance Bands: Compact and Convenient
If you’re short on space or always on the move, resistance bands are a fantastic option. They’re lightweight, affordable, and easy to store, making them ideal for home workouts or travel. You can anchor them to a door frame or sturdy furniture, and they’re great for exercises like shoulder raises, chest presses, and tricep extensions. While dumbbells are often preferred for progressive overload, bands are a reliable alternative when flexibility and portability are priorities.
Bodyweight Exercises: Strength Training Without Equipment
No equipment? No problem. Bodyweight exercises like push-ups and tricep dips are excellent for building upper-body strength. Push-ups engage your chest, shoulders, and triceps all at once, while tricep dips (using a sturdy chair or step) target your arms. If standard push-ups feel too difficult, try starting with kneeling push-ups to build strength gradually. These exercises are not only joint-friendly but also easy to modify, making them suitable for any fitness level.
Push Day Warm-Up Routine
Spending 5–10 minutes warming up before a push day workout isn’t just a good idea - it’s crucial. This short routine helps boost blood flow, improve muscle flexibility, and lower the risk of injury, which is especially important for women in their 30s and 40s.
Dynamic Stretches for Upper Body Mobility
Kick things off with dynamic stretches that get your chest, shoulders, and triceps moving. Start with 10 arm circles forward and 10 backward to loosen up your shoulders. Follow that with cross-body arm swings to open up your chest and improve your range of motion.
"Always start with a five- to 10-minute dynamic stretch warm-up to prep your body for the upcoming workout and increase blood flow." - Tony Palladino: CPT Toned By Tony
Once your joints are loosened up, it’s time to shift gears and focus on activating your muscles.
Activation Exercises to Engage Target Muscles
Begin with scapular push-ups. In a plank position, squeeze your shoulder blades together to wake up the stabilizing muscles around your shoulders. Next, grab a resistance band and perform band pull-aparts. These are great for engaging your upper back and rear shoulders, which helps balance out all the pressing movements ahead.
Wrap up your warm-up with some light weights. Do 6 reps at 50% of your working weight, rest for a minute, and then complete 4 reps at 70%. This primes your muscles and gets them ready for the main event. With your body activated and ready, you’ll be set to tackle your push day workout safely and effectively.
Main Push Day Exercises for Strength
Here are five essential exercises to build upper body strength. These moves not only enhance muscle power but also make daily activities easier. Pick the variation that suits your fitness level to get the most out of each exercise.
Push-Ups: The Core Strength Builder
Push-ups are a classic for a reason - they work your chest, shoulders, and triceps all at once. Start in a plank position with your hands just wider than shoulder-width. Lower your body until your elbows form a 90-degree angle, keeping them close to your sides. Push back up while engaging your core, ensuring your hips stay level.
If regular push-ups feel too tough, kneeling push-ups or incline push-ups (using a bench or sturdy chair) are great alternatives. As Tony Palladino of Toned By Tony always says:
"If push-ups on your feet are too challenging right now, start with kneeling push-ups and work your way up".
Try for 3 sets of 8-10 reps, resting 3-5 minutes between sets. Stop when you’re just shy of muscle failure - when you could only manage one or two more reps with perfect form.
Once you’ve nailed push-ups, move on to the overhead dumbbell press to target your shoulders.
Overhead Dumbbell Press for Shoulder Power
The overhead dumbbell press is excellent for building strong, stable shoulders. Stand with your feet hip-width apart, holding dumbbells at shoulder height, palms forward. Press the weights upward until your arms are fully extended, then lower them back down with control.
If standing feels too strenuous on your lower back, seated overhead presses provide extra stability. For a variation, the Arnold press - rotating your palms from facing you to facing forward as you press - can target your side delts more effectively, giving your shoulders a fuller look.
Before each press, brace your core by taking a deep breath and tightening your abs. This helps protect your lower back during the movement. Aim for 3-5 sets of 6-10 reps, resting 3-5 minutes between sets. Choose a weight that leaves you a couple of reps short of failure.
This exercise sets a solid base for chest-focused moves.
Dumbbell Chest Press for a Stronger Chest
The dumbbell chest press is a must for building chest strength. Lie on a bench (or the floor if needed) with a dumbbell in each hand at chest level. Press the weights upward until your arms are straight, then lower them slowly, stopping when your elbows are at a 90-degree angle.
Using dumbbells allows for a greater range of motion, which activates your chest muscles more effectively. Perform 3 sets of 10 reps, resting 30-45 seconds between sets. Pick a weight that challenges you but still lets you maintain control and good form.
Tricep Dips or Kickbacks for Arm Definition
Tricep dips are ideal for targeting the backs of your arms. Sit on a sturdy bench or chair, place your hands on the edge with fingers pointing forward, and extend your legs out in front. Lower your body by bending your elbows to about 90 degrees, then push back up.
If dips feel overwhelming, tricep kickbacks are a great alternative. Hold a dumbbell in one hand, hinge forward at the hips, and extend your arm straight back, squeezing your tricep at the top. Kickbacks are gentler on your shoulders while still effectively working your arms.
Complete 3-4 sets of 8-10 reps, resting 60-90 seconds between sets. For kickbacks, focus on one arm at a time to ensure proper form.
Lateral Raises for Shoulder Stability
Lateral raises are fantastic for strengthening the stabilizing muscles in your shoulders while improving posture. Stand with your feet hip-width apart, holding light dumbbells at your sides. Raise your arms to the sides until they’re parallel to the floor, then lower them slowly.
The trick here is to use lighter weights than you might expect. This exercise is all about precision and control, not heavy lifting. Keep a slight bend in your elbows and avoid using momentum to lift the weights.
Do 2-4 sets of 10-15 reps, resting 60-90 seconds between sets. Stop a couple of reps before failure to maintain good form. Meghan Hayden, CPT and founder of Take Off With Meg, emphasizes:
"Listen to your body, drop your ego, and never compromise on good form".
Exercise | Sets | Reps | Rest Period | Notes |
Push-Ups | 3 | 8-10 | 3-5 minutes | Modify with knees or incline if needed |
Overhead Dumbbell Press | 3-5 | 6-10 | 3-5 minutes | Use seated presses for added stability |
Dumbbell Chest Press | 3 | 10 | 30-45 seconds | Focus on controlled, precise movements |
Tricep Dips or Kickbacks | 3-4 | 8-10 | 60-90 seconds | Kickbacks offer a low-impact alternative |
Lateral Raises | 2-4 | 10-15 | 60-90 seconds | Use light weights and prioritize good form |
Sample 20-30 Minute Push Day Workout
Here’s a quick and effective push day workout designed for busy women. In just 20–30 minutes, you’ll target your chest, shoulders, and triceps while ensuring enough time for warming up and cooling down. This routine is all about maximizing results without overcomplicating things.
Warm-Up: 5 Minutes
Kick things off with a quick warm-up to prepare your muscles and joints:
Arm circles: Rotate your arms forward and backward for 30 seconds each direction to loosen up your shoulders.
Wall slides: Stand with your back against a wall, raise your arms overhead, and slide them up and down slowly for 1 minute to activate your shoulders.
Push-up hold: Get into a push-up position and hold for 30 seconds to engage your chest and core.
Light push-ups: Perform 10 push-ups (drop to your knees if needed) to warm up your chest and triceps.
Shoulder taps: In a plank position, alternate tapping each shoulder with the opposite hand for 1 minute.
Once warmed up, you’re ready to dive into the main workout.
Main Workout: 15-20 Minutes
This part of the session focuses on building strength and toning your upper body. Here’s the breakdown:
Push-ups: 3 sets of 8–10 reps
Overhead dumbbell press: 3 sets of 6–10 reps
Dumbbell chest press: 3 sets of 10 reps
Tricep dips or dumbbell kickbacks: 3 sets of 8–10 reps
Lateral raises: 2 sets of 10–15 reps
Take a breather when needed: rest for 3–5 minutes after compound exercises (like push-ups or chest presses) and 30–90 seconds after isolation moves (like tricep kickbacks or lateral raises). Depending on your pace, this section should take about 15–20 minutes.
Cool-Down: 5 Minutes
Wrap up your workout with a few stretches to relax your muscles and promote recovery:
Chest stretch: Stand in a doorway, extend one arm against the frame, and gently turn your body away. Hold for 30 seconds on each side.
Shoulder stretch: Bring one arm across your chest and use your other hand to pull it closer. Hold for 30 seconds per side.
Tricep stretch: Lift one arm overhead, bend the elbow, and use your opposite hand to gently press the elbow. Hold for 30 seconds on each side.
Child’s pose: Sit back on your heels, extend your arms forward, and hold the stretch for 1 minute.
This cool-down routine will help ease muscle tension and prepare your body for recovery, so you’re ready to crush your next workout.
How to Fit Push Day into Your Weekly Routine
How Often to Do Push Day Workouts
For women in their 30s and 40s - especially those focusing on leg and glute development - one push day per week is typically enough to encourage muscle growth while still allowing for proper recovery.
"For most people, one to two push workouts per week are effective. This allows sufficient time for recovery while providing enough stimulus for muscle growth" - Tony CPT Toned By Tony
If you’re more experienced or want to focus on building your upper body, adding a second push day each week can be a great option.
"For beginners, a full-body workout two to three times per week might be more suitable, whereas more advanced lifters might opt for a split routine with push workouts twice a week" - Tony CPT Toned By Tony
Pairing Push Day with Other Workouts
Push day workouts fit perfectly into structured training routines. A Push/Pull/Legs (PPL) split is a popular choice. Here’s how it works: dedicate one day to pushing muscles like the chest, shoulders, and triceps; another day to pulling muscles like the back and biceps; and a third day to leg exercises. This setup ensures each muscle group gets the recovery it needs.
You could follow a 3-day plan (Push on Monday, Pull on Wednesday, Legs on Friday) or expand to a 5-day split by rotating through Push/Pull/Legs/Upper/Lower across the week. Both approaches help balance fatigue and recovery. Adding moderate cardio on rest days or after strength sessions can also complement your routine without hindering recovery.
This structure not only supports muscle recovery but also helps you stick to a consistent schedule, which is key to long-term progress.
Staying Consistent with a Busy Schedule
Treat push day workouts like important appointments - set a specific time, like Tuesday at 6:00 AM or Thursday at 7:00 PM. With sessions lasting just 20–30 minutes, they’re manageable even on hectic days.
To stay on track, prep your workout space ahead of time - set out your dumbbells or clear a designated area. Logging your workouts in a fitness app or journal can help you stay motivated and track your progress. With a solid weekly plan, you’ll be ready to refine your form and tackle new challenges in future sessions.
Common Form Mistakes and How to Progress
Fixing Common Push Day Form Mistakes
When doing push-ups, maintaining proper alignment is key. Your body should form a straight line from your shoulders to your heels - no sagging or arching. If you notice your hips dropping or lifting, it’s a sign your core needs more engagement. Starting with knee push-ups can help you build the necessary strength. To protect your shoulders, keep your upper arms at about a 45-degree angle to your torso and lower yourself until your elbows form a 90-degree angle for a full range of motion.
For overhead presses, watch out for excessive arching in your lower back. Engage your core by pulling your navel inward and keeping your ribs down. A helpful technique is the Valsalva maneuver: breathe deeply into your belly and exhale while maintaining a tight core to stabilize your spine. At the top of the movement, make sure to fully extend your arms, locking out your elbows for proper form.
When performing tricep dips, keep your elbows pointed straight back instead of flaring outward. Keep your back close to the bench or chair, lowering your body until your elbows reach a 90-degree angle. On the way up, focus on engaging your triceps to push yourself back to the starting position.
Once your form is on point, you'll be in a better position to safely increase your workout intensity.
How to Progress Safely
After nailing proper technique, you can start progressing your workouts by gradually increasing the difficulty. Add resistance or reps incrementally - aim to finish most sets 1–2 reps before complete muscle failure to avoid overtraining while building strength. You could increase the weight by 2.5–5 lbs, add 1–2 reps each week, or try tougher variations like decline push-ups or single-arm overhead presses. Small, consistent improvements will help you advance safely and effectively.
Conclusion
Push day workouts are a practical way to build upper body strength for everyday tasks - whether it’s lifting a suitcase, pushing a stroller, or even opening a stubborn jar. These exercises not only help combat the natural muscle loss that comes with age but also fit seamlessly into busy schedules with routines that are easy to maintain.
You don’t need hours at the gym to see results. Just 20–30 minutes a few times a week can make a difference. Start by focusing on proper form, then gradually increase the weight or repetitions to challenge your muscles while minimizing the risk of injury.
Strength training does more than just sculpt your upper body - it can boost your energy levels and improve overall well-being. Studies show that for every 0.1 g/kg of body weight per day increase in protein intake during resistance training, muscle strength improves by 0.72%. Combine your push workouts with enough protein to support muscle growth and recovery for the best results.
To take your training to the next level, consider pairing these principles with a structured program. The Toned By Tony Fit & Functional program offers personalized strength training plans, weekly check-ins, and 1-on-1 coaching through an easy-to-use app. Plus, you’ll join a supportive community of women working toward similar goals, helping you stay consistent even on the busiest days.
Start your push day workout this week, focus on quality over quantity, and build both strength and confidence along the way.
FAQs
How can I maintain proper form during push day workouts?
When performing exercises, it’s important to maintain proper form. Keep your core engaged, shoulders back and down, and elbows tucked close to your body throughout the movement. Starting with lighter weights or resistance bands is a smart way to build confidence and refine your technique without overexerting yourself.
You might find it helpful to use a mirror or even record yourself while working out to check your alignment and make any needed corrections. If you’re uncertain about your form, working with a trainer can provide personalized feedback and guidance that matches your fitness level.
How can I keep improving my push day workout?
To keep making strides in your push day workout, focus on small, consistent improvements. This could mean increasing the weight you lift, squeezing in a few extra reps, or even cutting down your rest time between sets. For an added challenge, mix things up with advanced techniques like supersets or adjusting the tempo of your movements to keep your muscles guessing.
Above all, maintain proper form - it’s key to avoiding injuries and getting the most out of your efforts. Keep a close eye on your progress, whether it’s tracking the number of push-ups you can crank out or how much weight you’re pressing. Use this information to tweak your routine as needed. And don’t overlook the importance of recovery - your muscles need time to repair and grow stronger, so balance your hard work with proper rest.
How can I fit a push day workout into my weekly schedule?
To fit a push day workout into your weekly schedule, plan for one to two sessions per week. Begin with a 5–10 minute warm-up to get your muscles ready for action. Focus on larger muscle groups first, such as the chest and shoulders, before moving on to smaller ones like the triceps. Wrap up your session with a cool-down and some stretching to support recovery.
Pick 4–6 exercises - like push-ups, overhead presses, or tricep dips - and aim for 3–4 sets of 8–15 reps for each. Adjust the weights or resistance as you build strength over time. To allow your muscles to recover and grow, make sure there’s at least 48 hours of rest between push days. Stay consistent and gradually increase the intensity for lasting progress.
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