40 Minute Push Workout with Barbell & Dumbbells | Build Muscle #1

Introduction

This tutorial will guide you through a comprehensive 40-minute push workout using a barbell and dumbbells, designed to build muscle in your chest, shoulders, and triceps. Whether you're at home or the gym, this workout will help you strengthen your push muscles effectively.

Step 1: Warmup

Before starting your workout, it’s essential to warm up to prevent injuries and prepare your muscles.

• Perform dynamic stretches for 5-10 minutes.
• Focus on shoulder circles, arm swings, and torso twists to get your body ready for the exercises.

Step 2: Bench Press

The bench press is a fundamental exercise for building chest strength.

• Setup: Lie flat on a bench with your feet firmly on the ground.
• Grip: Hold the barbell with a wide grip, slightly wider than shoulder-width.
• Execution:
  1. Lower the bar to your chest slowly.
  2. Push the bar back to the starting position.
• Reps: Aim for 3 sets of 8-12 reps.

Step 3: Single Skullcrusher

This exercise primarily targets the triceps.

• Setup: Lie on a bench holding a dumbbell in each hand.
• Execution:
  1. Extend your arms straight up.
  2. Bend your elbows to lower the dumbbells towards your forehead.
  3. Raise the dumbbells back to the starting position.
• Reps: Perform 3 sets of 10-15 reps.

Step 4: Twist Shoulder Raise

This exercise engages the shoulder muscles while adding a twist for increased range of motion.

• Setup: Stand with a dumbbell in each hand at your sides.
• Execution:
  1. Raise the dumbbells to shoulder height while twisting your wrists.
  2. Return to the starting position.
• Reps: Complete 3 sets of 10-12 reps.

Step 5: Hex Press (Modified)

The hex press targets the chest and triceps while promoting stability.

• Setup: Lie on your back on a bench with a dumbbell in each hand, held together over your chest.
• Execution:
  1. Press the dumbbells upwards while keeping them touching.
  2. Lower them back to the chest.
• Reps: Aim for 3 sets of 8-10 reps.

Step 6: High Chest Fly

This exercise works the upper chest and shoulders.

• Setup: Lie on a flat or incline bench with a dumbbell in each hand, arms extended above your chest.
• Execution:
  1. Lower the dumbbells out to the sides in a wide arc.
  2. Bring them back together above your chest.
• Reps: Perform 3 sets of 10-12 reps.

Step 7: Tricep Dips or Diamond Press

Finish your workout with exercises that emphasize the triceps.

• Tricep Dips:

  1. Use a bench or chair and place your hands behind you.
  2. Lower your body by bending your elbows and push back up.
  3. Aim for 3 sets of 8-10 reps.

• Diamond Press:

  1. Hold two dumbbells together in a diamond shape at chest level.
  2. Press the dumbbells straight up and lower them back.
  3. Perform 3 sets of 10-12 reps.

Conclusion

This 40-minute push workout effectively targets your chest, shoulders, and triceps using basic equipment like a barbell and dumbbells. Incorporate this routine into your fitness regimen for muscle growth and strength. Don't forget to cool down and stretch after your workout to aid recovery. Consider tracking your progress and gradually increasing weights as you become stronger. Happy training!