Move · Videos · Strength · 24 min

24-Minute Dumbbell Push Workout: Chest, Shoulders and Triceps

24-Minute Dumbbell Push Workout: Chest, Shoulders and Triceps — video by Kaleigh Cohen Strength Play · 23:59

Video by Kaleigh Cohen Strength on YouTube · Open on YouTube

A heavy upper-body push day: floor chest press with a half-way pause, skull crushers, chest flys, slow-lowering shoulder press, overhead triceps extensions and Arnold press, after a light-weight warm-up. Suits lifters ready to go heavier.

  • 24 min
  • Intermediate
  • Low impact (no jumping)
  • dumbbells, mat
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Step by step 9

Tap a time to watch that step in the video.

  1. Warm-up with light dumbbells: reach and pull, shoulder rolls, shoulder press, triceps kickbacks and standing flys. 0:24
  2. Floor chest press, 40 seconds: press up, then pause half-way down for a three count before lowering. 3:36
  3. Skull crushers on the mat: arms straight up, bend only at the elbow and breathe out as you press. 4:36
  4. Chest flys on the mat: open wide with a slight bend in the elbows, then squeeze the weights back up. 5:37
  5. Standing shoulder press with straight wrists: press up at a normal pace, lower over a slow four-to-five count. 7:05
  6. Overhead triceps extension with one dumbbell: hips tucked under, elbows in, bend only at the elbow. 7:55
  7. Arnold press: start with your palms facing you and rotate them out as you press up. 9:00
  8. Second time through: paused chest press, skull crushers and flys, then the shoulder and triceps round. 10:22
  9. Final time through both rounds, ending with the last 40 seconds of Arnold press. 17:16

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep your wrists straight as you press
  • On skull crushers point your elbows up and bend only at the elbow
  • Exhale as you press, then lower the shoulder press over a slow four-to-five count

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Shoulders takes loadfloor chest press, flys, shoulder and arnold press
  • Elbows takes loadskull crushers, overhead triceps extensions
  • Wrists & hands movesholding heavy dumbbells in presses
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Kaleigh Cohen Strength; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety