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
- Dumbbell chest press
- Chest press
Superset 2
- Chest fly
- Dumbbell lateral raises
Superset 3
- Shoulder press
- 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:
- 45-min lower body strength workout
- 30-min upper body strength workout
- 18-min lower body strength workout
- 20-min endurance workout
- 25-min push and pull strength workout
- 15-min metabolic strength workout
- 25-min pyramid full-body workout
- 18-min full-body strength workout
- 24-min endurance workout
- 28-min EMOM strength workout
- 20-min medicine ball workout
- 18-min EMOM strength workout
