{"id":50413,"date":"2023-03-24T16:30:08","date_gmt":"2023-03-24T16:30:08","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50413"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"push-day-dumbbell-workout","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/","title":{"rendered":"How To Choose Exercises For An Effective Push Day Dumbbell Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#What_Is_A_Push_Day_Workout\" >What Is A Push Day Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#What_Muscles_Does_Push_Day_Dumbbell_Workout_Work\" >What Muscles Does Push Day Dumbbell Workout Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Upper_Body\" >Upper Body:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Lower_Body\" >Lower Body:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#How_Many_Exercises_Push_Day_Dumbbell_Workout\" >How Many Exercises Push Day Dumbbell Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#How_Many_Push_Days_A_Week\" >How Many Push Days A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#What_Is_The_Best_Push_Day_Dumbbell_Workout\" >What Is The Best Push Day Dumbbell Workout?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Chest_Press_3_sets_of_6-8_reps\" >Chest Press (3 sets of 6-8 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Pushups_3_sets_of_10-12_reps\" >Pushups (3 sets of 10-12 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Overhead_Press_3_sets_of_6-8_reps\" >Overhead Press (3 sets of 6-8 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Shoulder_Shrugs_3_sets_of_10-15_reps\" >Shoulder Shrugs (3 sets of 10-15 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Triceps_Dip_3_sets_of_8-10_reps\" >Triceps Dip (3 sets of 8-10 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Goblet_Squat_3_sets_of_8-10_reps\" >Goblet Squat (3 sets of 8-10 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Step-Ups_3_sets_of_8-10_reps_on_each_leg\" >Step-Ups (3 sets of 8-10 reps on each leg)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Bulgarian_Split_Squat_3_sets_of_8-10_reps_on_each_leg\" >Bulgarian Split Squat (3 sets of 8-10 reps on each leg)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Calf_Raises_3_sets_of_10-15_reps\" >Calf Raises (3 sets of 10-15 reps)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#Good_Mornings_3_sets_of_8-10_reps\" >Good Mornings (3 sets of 8-10 reps)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Human beings have several basic movement patterns; these include pushing, pulling, squatting, hinging, rotating, and carrying. While many think of weightlifting as a way to improve their aesthetic look, the fact is that it&#8217;s also beneficial for improving these basic movement patterns.\u00a0<\/span><span style=\"font-weight: 400;\">Improving these movement patterns in the gym can help strengthen your body, improve posture, and reduce risk of injury. It also improves the quality of your everyday movements, such as picking up groceries, playing with your kids, or even shoveling the driveway (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/four-types-exercise-can-improve-your-health-and-physical-ability\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">A great way to target pushing movements is to perform a dumbbell workout that focuses on pushing exercises. Here&#8217;s what you need to know, and seven of the best dumbbell exercises for an effective push-day routine.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Push_Day_Workout\"><\/span><strong>What Is A Push Day Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A push day workout is a type of strength training routine that focuses on pushing exercises. These exercises involve pushing weight away from the <a href=\"https:\/\/betterme.world\/articles\/hill-running-workout\/\">body<\/a>, such as with overhead presses, chest presses, and tricep extensions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push days typically consist of multiple sets of each exercise with increasing amounts of weight and repetitions. The goal is to build muscle size and strength in the chest, shoulders, and triceps. These workouts are also designed to help improve balance between the pushing muscles and their opposing muscle groups\u2014the back and biceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps to create a more balanced physique while preventing overuse injuries. Additionally, push day workouts can be used to target specific areas of the body. For example, plyometric exercises such as clapping push-ups can help to increase explosive power in the upper body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, incorporating unbalanced movements and single-leg exercises into your push day routine can also help to improve overall balance and stability, while helping to prevent injuries (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8811510\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push day <a href=\"https:\/\/betterme.world\/articles\/sumo-squat-muscles-worked\/\">workouts<\/a> are a great way for <a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\">strength training<\/a> enthusiasts to target specific muscles for improved strength and size. When combined with a balanced diet and regular cardio exercise, push days can help you to achieve your fitness goals in an efficient manner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that a push day workout can be either part of a full-body routine or incorporated into body-part splits. That&#8217;s because both upper and lower body muscles are involved in a pushing motion. For example, when you want to stand up from a seated position, you are using your lower body muscles to push yourself off the seat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you&#8217;re pushing a door open, you&#8217;re using your upper body muscles to do the work. This demonstrates how pushing exercises can be used as a full-body or split routine depending on your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, a push day workout is an effective way to target specific muscles for improved strength and size. When combined with proper nutrition and cardio.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/boxing-techniques\/\"><i>Boxing Techniques: 10 Moves Every Fighter Should Master For An Effective Workout<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-47294 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1024x577.png\" alt=\"push day dumbbell workout\" width=\"770\" height=\"434\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742-1634x920.png 1634w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207742.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Does_Push_Day_Dumbbell_Workout_Work\"><\/span><strong>What Muscles Does Push Day Dumbbell Workout Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Push day typically works all muscles that involve pushing motions, either in the upper or lower body, or both. Below are some of the <a href=\"https:\/\/betterme.world\/articles\/half-squat-vs-full-squat\/\">muscle<\/a> groups that are typically targeted on a push day:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Upper_Body\"><\/span><strong>Upper Body:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest<\/b><span style=\"font-weight: 400;\">: The chest muscles, or pectoral muscles, are responsible for the pushing motions of your arms. Push day involves chest exercises like bench press and push-ups to target these muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulders: <\/b><span style=\"font-weight: 400;\">The shoulder muscles, specifically the front and side deltoids, are responsible for shoulder abduction and flexion. Push day includes shoulder exercises like overhead press, lateral raises, and front raises to work these muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arms: <\/b><span style=\"font-weight: 400;\">The arms have muscles that work in opposing motions to one another, meaning when one muscle is working, the other is relaxing. The triceps are the push muscles of the arms and are targeted with exercises such as dips, triceps pushdowns, and close-grip bench press.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Body\"><\/span><strong>Lower Body:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00a0Quads: <\/b><span style=\"font-weight: 400;\">Your quads, or quadriceps muscles, are the main muscles that are used for knee extension, which is the pushing motion most commonly associated with leg exercises. Push day may include squats and lunges to target the quads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glutes: <\/b><span style=\"font-weight: 400;\">The glute muscles are responsible for hip extension and abduction, which are important movements for many exercises. Push day typically includes exercises like glute bridges, hip thrusts, and kickbacks to target the glutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calves: <\/b>T<span style=\"font-weight: 400;\">he calf muscles are responsible for dorsiflexion, or when you point your toes towards your shin. Push day can include standing calf raises to work these muscles.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Exercises_Push_Day_Dumbbell_Workout\"><\/span><strong>How Many Exercises Push Day Dumbbell Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The exact number of <a href=\"https:\/\/betterme.world\/articles\/oblique-workout-with-weights\/\">exercises<\/a> and the amount of weight you should lift on your push day dumbbell workout will depend on your individual fitness level. The general recommendation is to include 4-8 exercises per workout.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These must be a combination of multi-joint <a href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\">exercises<\/a>, such as chest presses, shoulder presses, and rows; and single joint exercises, such as bicep curls and tricep extensions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, the following factors can help you decide the number and types of exercises you want to include in your push day dumbbell workout:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your fitness level <\/b><span style=\"font-weight: 400;\">&#8211; Beginners should opt for lower weights and fewer exercises, while more experienced lifters can increase the weight and number of exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time <\/b><span style=\"font-weight: 400;\">&#8211; If you have a limited time to work out, you may need to focus on quality rather than quantity, which means fewer exercises taking the time to correctly target each muscle through the full range of motion. You may also want to incorporate supersets, or pairing two exercises back-to-back with minimal rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle balance <\/b><span style=\"font-weight: 400;\">&#8211; Make sure you are evenly focusing on all of the muscle groups in your upper\u00a0 and lower body that are involved in a push day dumbbell workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goals <\/b><span style=\"font-weight: 400;\">&#8211; If you are looking to increase muscle size, you can perform more reps and sets of each exercise. You might perform fewer exercises, else you&#8217;ll spend hours in the gym. If you are looking to increase strength, heavier weights and fewer reps per set should be your focus. You can get away with more exercises, but be careful not to overtrain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety<\/b><span style=\"font-weight: 400;\"> &#8211; Adding variety to your dumbbell workout is a great way to keep things interesting and increase motivation. That means you must have a couple of different types of exercises to choose from for each muscle group.<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-47293 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1024x576.png\" alt=\"push day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207741.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Push_Days_A_Week\"><\/span><strong>How Many Push Days A Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The frequency of push days largely depends on your individual fitness goals. Generally, an average person should aim to have one or three push days a week (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2019\/01\/how-much-activity-do-you-need\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). If you are a beginner, it is recommended to keep your workouts light and focus on form rather than <a href=\"https:\/\/betterme.world\/articles\/metabolic-training\/\">intensity<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that one to two push days a week may be sufficient. At this fitness level, you&#8217;re at a higher risk of injury as you might not have mastered form and overtraining as your muscles may still be adjusting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you are looking to make serious gains or break through a plateau in strength and muscle growth, two to three push days a week is recommended. As you become more experienced and comfortable with the movements, your intensity can increase in order to push yourself harder.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Push_Day_Dumbbell_Workout\"><\/span><strong>What Is The Best Push Day Dumbbell Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ultimately, the best push day dumbbell <a href=\"https:\/\/betterme.world\/articles\/wedding-workout-plan-3-months\/\">workout<\/a> is one that works for you and meets your individual fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an example of an upper-body push day dumbbell workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Press_3_sets_of_6-8_reps\"><\/span><strong>Chest Press (3 sets of 6-8 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench with your feet flat on the floor, holding a pair of dumbbells at chest height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your chest muscles, press the dumbbells upward until they are almost touching. Make sure to keep your elbows close to your body during the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a brief pause, lower the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Pushups_3_sets_of_10-12_reps\"><\/span><strong>Pushups (3 sets of 10-12 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your toes planted firmly on the floor and your hands slightly wider than your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body towards the ground until your chest or chin touches the floor, then push yourself back up to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If this is too difficult, you can do incline pushups on a bench or decline pushups against a wall. To do incline pushups, place your hands on the edge of a bench and keep your feet planted firmly on the floor. Follow the steps above.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To do decline pushups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet against a wall and keep your hands planted firmly on the ground. Follow the steps above.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To increase difficulty, you can do a plyometric push up by pushing off the ground explosively when your chest is close to the floor.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Press_3_sets_of_6-8_reps\"><\/span><strong>Overhead Press (3 sets of 6-8 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up with your feet hip width apart, holding a pair of dumbbells at shoulder height. Your palms should be facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the dumbbells up and over your head until your arms are fully extended. Keep your core tight and your back straight throughout the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to shoulder height.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/two-a-day-workout-plans\/\"><i>Meet Your Goals With Two A Day Workout Plans<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-47288 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1024x576.png\" alt=\"push day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207735.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Shrugs_3_sets_of_10-15_reps\"><\/span><strong>Shoulder Shrugs (3 sets of 10-15 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up with your feet hip width apart, holding a pair of dumbbells at your sides. Your palms should be facing inwards.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your shoulders up towards your ears, then lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight throughout the movement and focus on using your shoulder muscles to move the weights.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Triceps_Dip_3_sets_of_8-10_reps\"><\/span><strong>Triceps Dip (3 sets of 8-10 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a bench and grip the sides with your hands, just above your hips. Place your feet flat on the floor, with your knees bent at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push up with your arms to lift your body off the bench. Using your triceps, slowly lower your body until your arms are bent at a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Pause for a moment, then push up to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an example of a lower-body push day dumbbell workout:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Goblet_Squat_3_sets_of_8-10_reps\"><\/span><strong>Goblet Squat (3 sets of 8-10 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet wider than hip distance apart, holding a single dumbbell at your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself into a squat position until your thighs are parallel to the floor. Make sure to keep your weight in your heels and your chest up, then press back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forward Lunge (3 sets of 8-10 reps on each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip width apart, holding a pair of dumbbells at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one foot and lower yourself into a lunge position until your back knee is almost touching the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your front leg and return to the starting position. Repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Step-Ups_3_sets_of_8-10_reps_on_each_leg\"><\/span><strong>Step-Ups (3 sets of 8-10 reps on each leg)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a bench or box, holding a pair of dumbbells at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step up onto the box with one foot, pressing through your heel to bring yourself up to standing position. Step back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat_3_sets_of_8-10_reps_on_each_leg\"><\/span><strong>Bulgarian Split Squat (3 sets of 8-10 reps on each leg)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand a few feet away from a bench or box with your back facing it. Place one foot on the bench behind you, with your toes facing up and your heel flat on the edge of the bench.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding a pair of dumbbells at your sides, lower yourself into a lunge position. Your front knee should be bent at a 90-degree angle and your back leg should be straight behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position and repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-47281 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1024x576.png\" alt=\"push day dumbbell workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207743.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Raises_3_sets_of_10-15_reps\"><\/span><strong>Calf Raises (3 sets of 10-15 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip width apart, holding a pair of dumbbells at your sides.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your heels off the ground, engaging your calf muscles. Squeeze for a moment at the top of the movement, then slowly lower back to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Good_Mornings_3_sets_of_8-10_reps\"><\/span><strong>Good Mornings (3 sets of 8-10 reps)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip width apart, holding a single dumbbell at the back of your neck.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forwards at the hips until your chest is parallel to the floor. Push back up to the starting position, maintaining a tight core throughout the movement.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment at the top before beginning your next rep.\u00a0<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A push day dumbbell workout is a great way to target specific <a href=\"https:\/\/betterme.world\/articles\/home-workout-plan-with-dumbbells\/\">muscle groups<\/a> and build strength. With the right exercises, you can build a full-body routine that will help you reach your fitness goals. Don&#8217;t forget to include a few minutes of stretching before and after each session for optimal <a href=\"https:\/\/betterme.world\/articles\/crunch-variations\/\">performance<\/a> and recovery.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Choose_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Human beings have several basic movement patterns; these include pushing, pulling, squatting, hinging, rotating, and carrying. While many think of weightlifting as a way to improve their aesthetic look, the fact is that it&#8217;s also beneficial for improving these basic movement patterns.\u00a0Improving these movement patterns in the gym can help strengthen your body, improve posture, [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":50414,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[122],"class_list":["post-50413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Choose Exercises For An Effective Push Day Dumbbell Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Not sure what workout to do on your next push day? Try this \u2605 FULL-BODY DUMBBELL WORKOUT \u27a4 that will help you build strength and increase muscle tone. Learn more about how to perform each exercise with proper form and technique.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Choose Exercises For An Effective Push Day Dumbbell Workout\" \/>\n<meta property=\"og:description\" content=\"Not sure what workout to do on your next push day? Try this \u2605 FULL-BODY DUMBBELL WORKOUT \u27a4 that will help you build strength and increase muscle tone. Learn more about how to perform each exercise with proper form and technique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_179969915-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1574\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"How To Choose Exercises For An Effective Push Day Dumbbell Workout\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/\"},\"wordCount\":2232,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_179969915-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Human beings have several basic movement patterns; these include pushing, pulling, squatting, hinging, rotating, and carrying. While many think of weightlifting as a way to improve their aesthetic look, the fact is that it's also beneficial for improving these basic movement patterns.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Improving these movement patterns in the gym can help strengthen your body, improve posture, and reduce risk of injury. It also improves the quality of your everyday movements, such as picking up groceries, playing with your kids, or even shoveling the driveway (<\/span><a href=\\\"https:\/\/www.nia.nih.gov\/health\/four-types-exercise-can-improve-your-health-and-physical-ability\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span><span style=\\\"font-weight: 400;\\\">A great way to target pushing movements is to perform a dumbbell workout that focuses on pushing exercises. Here's what you need to know, and seven of the best dumbbell exercises for an effective push-day routine.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Push Day Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A push day workout is a type of strength training routine that focuses on pushing exercises. These exercises involve pushing weight away from the <a href=\\\"https:\/\/betterme.world\/articles\/hill-running-workout\/\\\">body<\/a>, such as with overhead presses, chest presses, and tricep extensions.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Push days typically consist of multiple sets of each exercise with increasing amounts of weight and repetitions. The goal is to build muscle size and strength in the chest, shoulders, and triceps. These workouts are also designed to help improve balance between the pushing muscles and their opposing muscle groups\u2014the back and biceps.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This helps to create a more balanced physique while preventing overuse injuries. Additionally,  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/\",\"name\":\"How To Choose Exercises For An Effective Push Day Dumbbell Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_179969915-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Not sure what workout to do on your next push day? Try this \u2605 FULL-BODY DUMBBELL WORKOUT \u27a4 that will help you build strength and increase muscle tone. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Choose Exercises For An Effective Push Day Dumbbell Workout - BetterMe","description":"Not sure what workout to do on your next push day? Try this \u2605 FULL-BODY DUMBBELL WORKOUT \u27a4 that will help you build strength and increase muscle tone. Learn more about how to perform each exercise with proper form and technique.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How To Choose Exercises For An Effective Push Day Dumbbell Workout","og_description":"Not sure what workout to do on your next push day? Try this \u2605 FULL-BODY DUMBBELL WORKOUT \u27a4 that will help you build strength and increase muscle tone. Learn more about how to perform each exercise with proper form and technique.","og_url":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1574,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_179969915-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"How To Choose Exercises For An Effective Push Day Dumbbell Workout","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/"},"wordCount":2232,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_179969915-scaled.jpg","articleSection":["Arm Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Human beings have several basic movement patterns; these include pushing, pulling, squatting, hinging, rotating, and carrying. While many think of weightlifting as a way to improve their aesthetic look, the fact is that it's also beneficial for improving these basic movement patterns.\u00a0<\/span><span style=\"font-weight: 400;\">Improving these movement patterns in the gym can help strengthen your body, improve posture, and reduce risk of injury. It also improves the quality of your everyday movements, such as picking up groceries, playing with your kids, or even shoveling the driveway (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/four-types-exercise-can-improve-your-health-and-physical-ability\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><span style=\"font-weight: 400;\">A great way to target pushing movements is to perform a dumbbell workout that focuses on pushing exercises. Here's what you need to know, and seven of the best dumbbell exercises for an effective push-day routine.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Push Day Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A push day workout is a type of strength training routine that focuses on pushing exercises. These exercises involve pushing weight away from the <a href=\"https:\/\/betterme.world\/articles\/hill-running-workout\/\">body<\/a>, such as with overhead presses, chest presses, and tricep extensions.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Push days typically consist of multiple sets of each exercise with increasing amounts of weight and repetitions. The goal is to build muscle size and strength in the chest, shoulders, and triceps. These workouts are also designed to help improve balance between the pushing muscles and their opposing muscle groups\u2014the back and biceps.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This helps to create a more balanced physique while preventing overuse injuries. Additionally,  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/","url":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/","name":"How To Choose Exercises For An Effective Push Day Dumbbell Workout - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/push-day-dumbbell-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/03\/shutterstock_179969915-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Not sure what workout to do on your next push day? Try this \u2605 FULL-BODY DUMBBELL WORKOUT \u27a4 that will help you build strength and increase muscle tone. 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