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

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:

• 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