Whether you’re in a hotel gym, working out in a limited equipment facility, or simply training to accomplish your goals at your own home, dumbbell only workouts can help you in a variety of ways.
If you have a set of adjustable dumbbells, you have access to a large variety of exercises that can train nearly every muscle group.
So, if you’re a fan of push/pull/leg splits and are traveling (or stuck at home), you can still maintain your fitness gains.
In this article, I will provide you with 2 dumbbell push workout templates.
The first will require nothing more than a set of dumbbells.
The second will give you another option if you have access to a workout bench.
I hope both can help inspire creativity for you and help you realize that you can train regardless of the equipment you have available.
Complete Dumbbell Push Workout Overview
As mentioned, this article will provide you with two options that will train all of the push muscles of the upper body.
They can be performed as standalone workouts.
Or they can be paired with a dumbbell leg workout and a dumbbell pull workout to create a complete dumbbell push/pull/leg split.
The workout itself contains 6 exercises. Two exercises will train the muscles of the shoulder, two will target your chest, and the last two will target your triceps.
The duration of the workout will depend on how long you rest in between your sets and exercise transitions. Generally, it will take most 25-40 minutes to perform the workout from start to finish.
As with any workout routines you will find on Legacy Muscle (or anywhere online for that matter), the workout highly generalized. It was not designed to meet any one specific individual and thus should be viewed simply as a template to be modified in whatever ways necessary to better align with your individual goals, fitness level, and capabilities.
Complete Push Dumbbell Only Workout
| Exercise | Set Range | Rep Range |
| Dumbbell Shoulder Press | 3-5 | 6-12 |
| Dumbbell Lateral Raise | 2-3 | 8-15 |
| Dumbbell Floor Press | 3-5 | 6-12 |
| Dumbbell Floor Fly | 2-3 | 8-15 |
| Dumbbell Floor Skullcrusher | 3-5 | 8-12 |
| One Arm Dumbbell Overhead Tricep Extension | 2-3 | 8-15 |
Complete Push Dumbbell Workout with Bench
| Exercise | Set Range | Rep Range |
| Seated Arnold Press | 3-5 | 6-12 |
| Seated Dumbbell Lateral Raise | 2-3 | 8-15 |
| Dumbbell Bench Press | 3-5 | 6-12 |
| Incline Dumbbell Bench Press | 2-3 | 8-15 |
| Overhead Tricep Extension | 3-5 | 6-12 |
| Dumbbell Skullcrusher | 2-3 | 8-15 |
Final Thoughts on Dumbbell Push Workouts
Push workouts are a lot of fun. By training the muscles of the chest, shoulders, and triceps, you’ll gain a lot of functional strength. And, if you focus on form and training each muscle group, you’ll also leave the workout with a sick muscle pump that will boost your confidence for the remainder of the day.
Neither workout listed above is necessarily better than the other. They simply allow you to train the muscle groups with slightly different equipment.
If you enjoyed these workouts and want to learn more about exercise and fitness, please consider bookmarking the Legacy Muscle website so that you will remember to come back and visit.
I am continuously publishing new workouts and exercise guides to help as many people as possible in their fitness journey. I would love to continue to be a part of yours!
And, if you’re a regular on the website, consider sharing it with your friends and family who are interested in fitness or are interested in embarking on their own fitness journey!