Overview
Focus: Push Day (Chest, Shoulders, Triceps)Day: Monday
Duration: 45-60 minutes
Equipment: Dumbbells, elevated surface (chair/bed) Push Day targets all the muscles involved in pressing movements. This workout will build strength and size in your chest, shoulders, and triceps through a combination of bodyweight and dumbbell exercises.
All exercises include video demonstrations in the Track Better app. Reference the video paths shown below.
Warm-Up
Before starting, complete:- 5 minutes of light cardio (jumping jacks, jogging in place)
- Arm circles (forward and backward)
- Shoulder dislocations with a resistance band or towel
- 10-15 light push-ups
Exercise List
1. Standard Push-ups
1. Standard Push-ups
Sets: 3
Target Reps: To failure
Video:
Target Reps: To failure
Video:
push_ups.mp4Notes: Keep core tight.Form Tips
- Hands slightly wider than shoulder-width
- Keep your body in a straight line from head to heels
- Lower until chest nearly touches the floor
- Push through your palms, engaging chest and triceps
- Don’t let hips sag or pike up
Progression
- Week 1-2: Complete as many reps as possible
- Week 3-4: Add 2-3 reps per set
- Week 5+: Add a pause at the bottom or wear a backpack for resistance
2. Decline Push-ups
2. Decline Push-ups
Sets: 3
Target Reps: To failure
Video:
Target Reps: To failure
Video:
decline_push_ups.mp4Notes: Feet elevated on bed/chair.Form Tips
- Elevate feet on a stable surface 12-24 inches high
- This variation emphasizes the upper chest
- Maintain the same body alignment as standard push-ups
- Control the descent - don’t drop down quickly
Safety
- Ensure your elevated surface is stable and won’t slip
- If too difficult, reduce elevation height
3. Dumbbell Floor Flyes
3. Dumbbell Floor Flyes
Sets: 3
Target Reps: 15-20
Video:
Target Reps: 15-20
Video:
floor_fly.mp4Notes: Slow 3-second negative.Form Tips
- Lie flat on your back with knees bent
- Start with dumbbells pressed up, arms slightly bent
- Lower weights out to sides in an arc motion
- Stop when elbows touch the floor (this protects your shoulders)
- Squeeze chest to bring weights back together
The 3-Second Negative
- Count “one-Mississippi, two-Mississippi, three-Mississippi” as you lower
- This time under tension maximizes muscle growth
- Explode back up in 1 second
4. Dumbbell Overhead Press
4. Dumbbell Overhead Press
Sets: 3
Target Reps: 15
Video:
Target Reps: 15
Video:
overhead_press.mp4Notes: Seated or standing.Form Tips
- Start with dumbbells at shoulder height, palms facing forward
- Press weights straight up until arms are fully extended
- Don’t let weights drift forward or backward
- Control the descent back to shoulders
Seated vs Standing
- Seated: More isolation, less core involvement, easier to maintain form
- Standing: More functional, engages core, allows slight leg drive
5. Dumbbell Lateral Raises
5. Dumbbell Lateral Raises
Sets: 4
Target Reps: 15
Video:
Target Reps: 15
Video:
lateral_raises.mp4Notes: Slight bend in elbows.Form Tips
- Stand with dumbbells at sides, slight bend in elbows
- Raise weights out to sides until arms are parallel to floor
- Lead with your elbows, not your hands
- Pause briefly at the top
- Control the descent - don’t drop weights
Common Mistakes
- Using too much weight (sacrifice form)
- Shrugging shoulders up toward ears
- Swinging or using momentum
- Raising weights above shoulder height (engages traps instead of delts)
6. Dumbbell Overhead Triceps Extension
6. Dumbbell Overhead Triceps Extension
Sets: 3
Target Reps: 15
Video:
Target Reps: 15
Video:
overhead_triceps_extention.mp4Notes: Hold one or both dumbbells.Form Tips
- Hold dumbbell(s) overhead with arms extended
- Keep elbows pointing forward (don’t let them flare out)
- Lower weight behind head by bending only at the elbows
- Extend back to starting position, squeezing triceps
One vs Two Dumbbells
- One dumbbell: Hold one end with both hands overlapped, more stable
- Two dumbbells: Hold one in each hand, better isolation
Workout Summary Table
| Exercise | Sets | Reps | Rest | Video |
|---|---|---|---|---|
| Standard Push-ups | 3 | To failure | 90s | push_ups.mp4 |
| Decline Push-ups | 3 | To failure | 90s | decline_push_ups.mp4 |
| Dumbbell Floor Flyes | 3 | 15-20 | 60s | floor_fly.mp4 |
| Dumbbell Overhead Press | 3 | 15 | 60s | overhead_press.mp4 |
| Dumbbell Lateral Raises | 4 | 15 | 60s | lateral_raises.mp4 |
| Dumbbell Overhead Triceps Extension | 3 | 15 | 60s | overhead_triceps_extention.mp4 |
Cool-Down
- Chest doorway stretch (30 seconds each side)
- Overhead triceps stretch (30 seconds each arm)
- Shoulder cross-body stretch (30 seconds each arm)
- Child’s pose (60 seconds)
Progressive Overload Strategy
Week 1-2: Baseline
Complete the workout as prescribed. Focus on perfect form. Track all your numbers.
Week 3-4: Add Reps
Try to add 1-2 reps to each “to failure” set. For fixed rep exercises, aim to complete all reps with better form or slower tempo.
Week 5-6: Add Sets or Weight
Consider adding an extra set to 1-2 exercises, OR increase dumbbell weight by 1-2kg if you can complete all reps with perfect form.
Tracking in Track Better
For each exercise, log:- Weight used (for dumbbell exercises)
- Reps completed per set
- Any notes about form, difficulty, or how you felt
Next Workout
Day 2: Legs & Calves (Tuesday)