This home push day has 5 exercises and 16 sets in all. It's part of the 5-day home dumbbell and home push pull legs routine examples. It works the same way for men and women, and every exercise lists a dumbbell or machine swap if you'd rather use one.
Workout Routine Examples
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Home Push Day Workout Example
An example home push day for chest, shoulders and triceps with dumbbells, with sets, reps, rest and target RIR for every exercise.
| Exercise | Sets | Reps | Rest | RIR |
|---|---|---|---|---|
| Dumbbell floor pressChest, tricepsSwap: Push-ups | 4 | 8 to 12 | 1.5 to 2 min | 1 to 2 |
| Standing dumbbell pressShoulders, tricepsSwap: Seated dumbbell press | 3 | 10 to 12 | 1.5 min | 1 to 2 |
| Push-upsChest, front shoulders, tricepsSwap: Incline push-ups on a bench | 3 | 8 to 15 | 1.5 min | 1 to 2 |
| Lateral raiseSide shouldersSwap: Cable lateral raise or machine lateral raise | 3 | 12 to 15 | 1 min | 0 to 2 |
| Overhead triceps extensionTricepsSwap: Cable overhead extension | 3 | 10 to 12 | 1 min | 1 to 2 |
RIR means reps in reserve: how many more good reps you could have done when you stopped the set. See What does RIR mean in lifting? We based the rest times on How long to rest between sets.
This is an example of what a workout can look like, not a prescription or medical advice. Start with weights you can lift with good form, and if you have an injury or a health condition, check with your doctor first.
Want to track this workout?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you train at home with a pair of dumbbells
- you have about 45 to 55 minutes for the workout
- you want one workout for chest, shoulders and triceps with dumbbells
Common questions
How long does the home push day take?
The home push day takes about 45 to 55 minutes for 5 exercises and 16 sets, including rest and the upper body warm-up.
Why does the home push day start with the dumbbell floor press?
In the home push day, the dumbbell floor press is the biggest lift, working your chest and triceps, so you do it first, while you're fresh, with 1.5 to 2 minutes of rest between sets. Smaller accessory exercises like the overhead triceps extension come at the end, with 1 minute of rest.
What can I use instead of the standing dumbbell press in the home push day?
The listed swap is seated dumbbell press. It trains the same muscles (shoulders and triceps), so you can make the change and keep the rest of the home push day the same.
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