Workout of the week: 35-min superset push strength workout

6th June 2025

ALL LEVELS / superset push strength workout / 35 minutes

Equipment: Dumbbells, chest press machine, chest fly machine, shoulder press machine, cable machine

When you enter a building, the door usually has a push or pull sticker. A push workout is all about that first action — movements where you apply force to move weight away from your body. Think of pushing open a heavy door, doing a push-up, or pressing dumbbells overhead. These exercises target your chest, shoulders, and triceps, helping you build upper body strength and stability. It’s typically part of a push-pull routine, which, along with leg day, forms a complete full-body training program.

This push workout has a key feature: it’s divided into supersets. Supersets involve performing two different exercises back-to-back, with minimal rest in between. This superset push strength workout has 3 supersets, each consisting of 2 exercises, performed for 3 rounds. You’ll do 12 reps of each exercise, followed by a 1-minute rest after completing each superset. All combined, this workout will take you around 35 minutes to complete.

Superset 1

  1. Dumbbell chest press
  2. Chest press

Superset 2

  1. Chest fly
  2. Dumbbell lateral raises

Superset 3

  1. Shoulder press
  2. Tricep pushdown

Ready to push your strength forward?

WORKOUT SETUP

  • 3 supersets
  • 6 exercises
  • 12 reps
  • 3 rounds
  • 1-min rest between supersets
  • 35 minutes
  • Equipment: Dumbbells, incline chest press machine, chest fly machine, shoulder press machine, cable machine

WORKOUT EXERCISE LIST

3 rounds

Superset 1

1 – DUMBBELL CHEST PRESS

12 reps

  • Lie flat on a bench, holding a dumbbell in each hand at chest level.
  • Feet flat on the floor, core engaged.
  • Press the dumbbells straight up until the arms are fully extended.
  • Lower them slowly back to the starting position.
  • Keep wrists straight and elbows at a slight angle throughout.

2 – CHEST PRESS

12 reps

  • Lean back and press your feet actively onto the floor.
  • Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
  • Engage your core and press forward and up with as much as possible.
  • Make sure your back stays in contact with the cushion behind you.
  • Repeat.

Superset 2

1 – CHEST FLY

12 reps

  • Sit down and adjust the seat so the handles are chest height.
  • Grip the handles with elbows slightly bent.
  • Press the handles together in front of your chest in a wide arc.
  • Squeeze your chest at the peak.
  • Slowly return to the starting position with control.
  • Repeat.

2 – DUMBBELL LATERAL RAISES

12 reps

  • Stand tall with a dumbbell in each hand, arms at your sides, palms facing in.
  • Raise both arms out to the sides until they’re at shoulder height.
  • Keep a slight bend in your elbows—don’t shrug.
  • Pause at the top, then lower slowly back to start.
  • Repeat.

Superset 3

1 – SHOULDER PRESS

12 reps

  • Sit down and adjust the seat so the handles are at shoulder height.
  • Grab the handles with palms facing forward.
  • Press the handles upward until your arms are fully extended.
  • Pause at the top, then lower back down with control.
  • Repeat.

2 – TRICEP PUSHDOWN

12 reps

  • Stand tall facing a cable machine with a straight bar or rope attachment.
  • Grip the bar with hands shoulder-width apart, elbows close to your sides.
  • Push the bar down until your arms are fully extended.
  • Pause, then slowly return to the starting position.
  • Repeat.

After this superset push strength workout, you must choose your next super workout:

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