PUSH DAY WORKOUT | 20 Min Chest & Shoulder Dumbbell Workout

Got 20 minutes and some dumbbells? That’s all you need for this latest push day workout, focused on building strength and muscle tone in your chest and shoulders. The best part about this workout is it can be done from the comfort of your own home!

The format for this workout is simple: complete each exercise for 30 seconds followed by 30 seconds of rest. There’s a total of 3 rounds + a finisher, and at the end of each round we’ll perform a 2-exercise superset for 30 seconds each and no rest between exercises. Hang around for the 1 minute AMRAP (as many reps as possible) finisher. This one is going to burn 🔥

Let’s push beyond our boundaries and get those gains! And if you really want to yourself, repeat this workout a 2nd time for a killer chest and shoulder workout! Now, let’s get after it 💪🏽

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⏱️ Duration: 20 Minutes
🏋️‍♂️ Equipment: Two sets of dumbbells (I’m using 30lb / 14kg and 15lb / 7kg dumbbells, and your mat
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⏱️ Intervals: 30 seconds work, 30 seconds rest; Supersets: 2-exercises for 30 seconds each, no rest; AMRAP Finisher: 1 minute, 2-exercises (6 reps each) complete as many as possible

Exercises for this 20 push day workout: chest and shoulder dumbbell workout:

1. Half Kneeling Shoulder Press R
2. Diamond Chest Press
3. Half Kneeling Shoulder Press L
4. ISO Chest Press (alternating)
Negative Push Ups 30 sec
Shoulder Taps 30 sec


1. Arnold Press
2. Pec Raises
3. Bent Over Rear Delt Rows
4. Dumbbell Wide Push Ups
Push Up Pulses 30 sec
Commandos 30 sec


1. Lateral Raises
2. Twist Chest Press
3. 90° Lateral Raises
4. Pullovers
Slow Push Up 30 sec
Plank to Pike 30 sec


x6 Push Press
x6 Dumbbell Push Ups

Cool Down & Stretch

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