Dumbbells · Adjustable bench

Dumbbell and Bench Push Workout

A push day groups everything that presses — chest, shoulders and triceps all work on the same movements, so training them together means they recover together too. With dumbbells and a bench you can cover the whole thing without touching a machine.

The session · 6 exercises
  1. 1

    Incline Dumbbell Press

    4 × 8–12

    Chest · also Shoulders, Triceps

    • Bench at 30°, dumbbells resting on the thighs before you lie back.
    • Start with the arms straight, then lower until the elbows sit just below the shoulders.
    • Press up in a shallow arc, squeezing the upper chest at the top.
  2. 2

    Dumbbell Shoulder Press

    4 × 8–12

    Shoulders · also Triceps

    • Start with the dumbbells at ear height, palms facing forward.
    • Press up and slightly in until they nearly touch overhead.
    • Lower under control until the elbows drop just below shoulder height.
  3. 3

    Dumbbell Floor Press

    3 × 8–12

    Chest · also Triceps

    • Lie on the floor with knees bent and dumbbells over the chest.
    • Lower until the upper arms touch the floor, pause for a beat.
    • Press back up. The floor caps the range, which is easy on the shoulders.
  4. 4

    Seated Dumbbell Press

    4 × 8–12

    Shoulders · also Triceps

    • Bench upright, back supported, dumbbells kicked into the start position.
    • Press overhead without banging the dumbbells together.
    • Keep the ribcage down so you press with the shoulders, not the lower back.
  5. 5

    Overhead Dumbbell Extension

    3 × 10–15

    Triceps

    • Hold one dumbbell overhead with both hands, elbows pointing up.
    • Lower behind the head until you feel a deep stretch in the triceps.
    • Extend back overhead without letting the elbows flare wide.
  6. 6

    Incline Dumbbell Fly

    3 × 10–15

    Chest

    • Bench at 30°, elbows fixed in a slight bend throughout.
    • Lower in a wide arc to chest level, stopping when the stretch peaks.
    • Squeeze the upper chest to bring the arms back together.

Getting the most out of it

Order matters more than usual here. Do the heaviest chest pressing while you are fresh; if you fatigue the triceps first with extensions, every press afterwards is limited by the smallest muscle in the chain rather than the one you came to train.

Keep track of it

Solviro logs every set, remembers what you lifted last time, and builds your plan around the equipment you actually own. Free, and you don't need an account to look around.

Start training free

Other equipment, other sessions

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General fitness information, not medical advice. If something hurts in a way that feels wrong, stop.