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Intermediate Dumbbell Upper Body Push Workout

18 min

5 exercises

All about developing upper body push strength today! This intermediate dumbbell session targets push-up power and upper body muscle gain. You may ache tomorrow — that means those muscles are growing. Keep going and in weeks, those push-ups will be flying!

Dumbbell Floor Chest Press

2 sets

30 secs

45 sec rest

Use a weight that gives a nice burn at 10 or so reps.

1:00 rest

Bench Tricep Dips

2 sets

30 secs

45 sec rest

Make this a challenge by allowing your legs to go as straight as you can. Ideally, complete 10 per set.

1:00 rest

Wall Push-Ups

2 sets

30 secs

45 sec rest

These aren\'t just wall push-ups, just push your whole body away from the wall! Explode!

1:00 rest

Seated Tricep Press

2 sets

30 secs

45 sec rest

Holding onto this weight, use all triceps to push it overhead. Nothing should move except your lower arm.

1:00 rest

Knee Push-ups

2 sets

30 secs

60 sec rest

You don\'t have to go all the way down if you are unable to, just focus on lowering the body as low as you can!

About this workout

Intermediate Dumbbell Upper Body Push Workout is a free 18 min workout plan with 5 illustrated exercises for your arms and chest. Follow the workout online, save it to your WorkoutLabs Fit account or download it as a printable PDF.

Tap any exercise in the workout to see the muscles worked, clear exercise illustrations and step-by-step instructions. Each workout includes sets, reps, rest times and notes so you can follow the plan without guessing.

Workout details

Duration: 18 min
Exercises: 5
Training focus: Arms and chest
Equipment: Dumbbells
Level: Intermediate
Format: Interactive workout and printable PDF

For more ready-made training plans, try WorkoutLabs Fit. You can follow visual workouts, build your own routines, manage your training calendar and track your progress. Sign up today to claim your free week.

Questions about this workout

What equipment do I need for this workout?

You'll need dumbbells for this workout. Tap any exercise to see form instructions and possible substitutions if a piece of equipment isn't available.

How long does the Intermediate Dumbbell Upper Body Push Workout take?

The full workout takes about 18 minutes, covering 5 exercises with prescribed sets, reps and rest periods. Using the built-in timers and auto-advance keeps you on pace from start to finish.

Is this workout suitable for my fitness level?

This is an intermediate workout, best suited to people with some training experience. Beginners can still follow it by reducing the weight, doing fewer sets or resting longer between sets – each exercise includes illustrated form instructions.

What muscles does this workout target?

This routine primarily works your chest, triceps. Tap any exercise in the workout to see a muscle diagram showing exactly which primary and secondary muscles it activates.

How often should I do this workout?

For gain muscle, get toned, aim to do this workout 2–3 times per week with at least one rest day between sessions. Progress by gradually adding weight or reps, and pair it with workouts for other muscle groups during the week.

Can I download or save this workout?

Yes – you can download this workout as a free printable PDF using the download button, or save it to a free WorkoutLabs Fit account to follow it on your phone, customize the exercises and track your progress.

More free arms and chest workouts

Intermediate Dumbbell Upper Body Push Workout

18 min

5 exercises

All about developing upper body push strength today! This intermediate dumbbell session targets push-up power and upper body muscle gain. You may ache tomorrow — that means those muscles are growing. Keep going and in weeks, those push-ups will be flying!

Auto-advance Start exercises automatically
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Dumbbell Floor Chest Press

2 sets

30 secs

45 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

Use a weight that gives a nice burn at 10 or so reps.

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Rest

0:00

next up

Bench Tricep Dips

2 sets

30 secs

45 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

Make this a challenge by allowing your legs to go as straight as you can. Ideally, complete 10 per set.

Start

Primary muscle group(s):

Triceps

Secondary:

Shoulders

Sit on a chair with your hands either next to your hips or slightly under the hips.
Lift up onto your hands and bring your hips forward.
Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
Push back up but don’t lock your elbows and repeat.

Primary muscle group(s):

Triceps

Secondary:

Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.

Rest

0:00

next up

Wall Push-Ups

2 sets

30 secs

45 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

These aren\'t just wall push-ups, just push your whole body away from the wall! Explode!

Start

Primary muscle group(s):

Chest, Triceps

Secondary:

Abs

Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.

Primary muscle group(s):

Chest

Secondary:

Triceps

Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place one hand against the wall.
Keeping a tight core, slowly lower your chest towards the wall.
Pause once your working arm forms a 90 degree angle. Contract the chest muscle and push yourself back up to the starting position.
Repeat using the opposite arm.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Rest

0:00

next up

Seated Tricep Press

2 sets

30 secs

45 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

Holding onto this weight, use all triceps to push it overhead. Nothing should move except your lower arm.

Start

Primary muscle group(s):

Triceps

Secondary:

Abs

Sit on a bench with back support.
Grip a dumbbell at one end using both hands. Your palms should be facing inward.
Hold the dumbbell overhead with your arms fully extended. This is the the start position.
Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):

Triceps

Secondary:

Forearms

Attach a rope to the bottom pulley of a cable station.
Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
Fully extend your arms until your hands are directly above your head pointing to the ceiling.
Keep your elbows close to your head. This is the start position.
Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
When your triceps are fully extended, hold for a count of one while squeezing your triceps.
Return to the starting position by flexing your triceps and extending your arms. Exhale as you do so.
Repeat.

This exercise can be performed seated on a plain bench, or one that has a back support You can also use a single dumbbell instead of the rope.

Primary muscle group(s):

Triceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
Push the handles back up, focusing the tension in the triceps.

Rest

0:00

next up

Knee Push-ups

2 sets

30 secs

60 sec rest

Set 1 of 2

Rest before next set

Get ready

321GO

You don\'t have to go all the way down if you are unable to, just focus on lowering the body as low as you can!

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.
Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.
Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.
Without locking your elbows, push yourself back to the starting position by straightening your arms.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Get into position by placing your hands flat on the floor, directly below your shoulders.
Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
Hold your body up and keep your back straight by tightening your abdominal muscles.
Your neck and head should be bent slightly back.
Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
Repeat.

Workout done!