Day 17: 30 Min ULTIMATE PUSH WORKOUT [Chest, Shoulders + Triceps] // 6WS2

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If you are bold enough to give this workout a go, your chest, triceps and shoulders will be throbbing -- in all the best ways! This is the ULTIMATE push workout, designed with high volume reps to maximize the 30 minutes we have together today.

This workout will challenge you, so stay focused and push past the mental blocks to get the most of this session. Trust me, you'll be feeling this one for the next few days, so get in a good stretch post-workout and get plenty of water to hydrate your muscles.

Let's do this. Work hard and give it all you got!

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Workout Details:
⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️♂️ Equipment: Dumbbells (I'm using 30lbs / 14kg), a box, bench or chair and your mat.
⏱️ Intervals: 40 seconds work followed by 10 seconds rest, then 20 seconds work followed by 20 seconds rest

Exercises for this 30 minute push workout for chest, shoulders and triceps:

0:20 Chest Press
1:10 Wide Push Ups
1:50 Chest Press
2:40 Wide Push Ups

3:20 Diamond Press
4:10 Narrow Push Ups
4:50 Diamond Press
5:40 Narrow Push Ups

6:20 Decline Chest Press
7:10 Decline Push Ups
7:50 Decline Chest Press
8:40 Decline Push Ups

9:20 Chest Flyes
10:10 Uneven Push Ups R (use dumbbell or block)
10:50 Chest Flyes
11:40 Uneven Push Ups L (use dumbbell or block)

12:20 Reverse Grip Tricep Press
13:10 Diamond Push Ups
13:50 Reverse Grip Tricep Press
14:40 Diamond Push Ups

15:20 Overhead Extensions
16:10 Deadstop Push Ups
16:50 Overhead Extensions
17:40 Deadstop Push Ups

18:20 Shoulder Press
19:10 Shrugs
19:50 Shoulder Press
20:40 Shrugs

21:20 45° Press
22:10 Side Laying Tricep Push Up R
22:50 45° Press
23:40 Side Laying Tricep Push Up L

24:20 Upright Row
25:10 1 Negative Push Up
25:50 Upright Row
26:40 1 Positive Push Up

27:20 Arnold Press
28:10 Box Dips
28:50 Arnold Press
29:40 Box Dips

FINISHER 20s ea, no rest
30:20 Twist Chest Press
30:40 Dumbbell Push Ups
31:00 Box Dips
31:20 Overhead Press

Cool Down + Stretch

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[sacriestory]

Man, you are littering changing my life, thank you for this amazing and challenged routines. I weak up all in pain but is so gratefully see how I´m strongest every day... thank you.

[Darrenlambert-se]

Day 17 Shred 2. Them diamond push ups get me workout

[stevenlovatt]

Out of all the upper body workouts so far over shredded 1 and 2 this has got to be the toughest one! Thanks for the great workouts!

[conn]

These are getting tougher and tougher! Brilliant workout Dan. I’ve been taking weekly pictures to keep track of progress and already seeing a big difference. Looking forward to posting the result after 6 weeks. Thank you so much

[tenorproductions]

Even though I'm a member, never have I been more grateful for the pop up ads!! First time doing this one! 🤣😎🥵💪🔥

[SusanPrevost]

With some modifications, my 73 year old body found this to be a perfect push workout👍👍.

[traceyreid]

This is a really good one. Felt strong doing this!!

[nisharai]

I am finally loving coming to the gym and following a fantastic trainer!!! My body is getting stronger, I'm sleeping better, my clothes look hot.. there is no drug in the world that will save you, but this man will. Thank you!!!

[osmansantos]

Done. Thanks for the another great workout 💪🏿 🤸🏿‍♀️🏃🏿‍♂️👏🏿❤🙌🏿🥁

[mbrown]

Holy hell Batman. That killed me. Many times I simply went to failure bc I couldn't do the whole time. Shoulders to wrists are sore now. Had to drop from 30 to 25 after the chest press set. If it wasn't for my wife being in the room I would have had a few choice words for you Dan.
Out of curiosity how many other videos did you film the day you did this

[ThereISnoH]

I’ve been feeling ripped lately with these videos. Full spectrum of movements and soar feeling for days

[deanpointon]

Thank you for this content, using your videos to do my daily 30 min workouts after work, along with eating right. It's my 2nd week in and I've lost 3% body fat and can see a difference in my physique 💪 these video are really helpful to me thanks 👊

[Etereosi]

What a workout man. . Combination of the exercises was absolutely killing 👍👍

[paulderosa]

These are great! Especially when I have to do a lot of overtime and I don’t have time for the gym.

[ana-mariacraus]

You are the best!
I never thought I'd be able to keep up with you..
I've been working with you for almost a year.
Thank you verry much, Dan! 🤘💪

[ganpathysubramanianks]

Hooo and again killed my shoulders

Which was the toughest for others
Reverse grip push press was a killer 😀😀

[piccolashortcake]

Yesterday did your Day 23: 30 Min HIIT IT HARD Total Body Workout with Dumbbells | 6 Week Shred II workout and today this insanely killer upper body workout.. Jesus, i'm feeling like Hulk

[lornathompson]

Irie. Cant wait. Latta.securing it now.

[markculbert]

Another absolute killer, there is no easy ride with your sessions which makes them fantastic. Thank you again.

[juliemallett]

Where would I get the big foam block you use? Great workouts! Obviously adapting for a 58 year old woman!