PUSH DAY WORKOUT | 20 Min Chest & Shoulder Dumbbell Workout

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Got 20 minutes and some dumbbells? That's all you need for this latest push day workout, focused on building strength and muscle tone in your chest and shoulders. The best part about this workout is it can be done from the comfort of your own home!

The format for this workout is simple: complete each exercise for 30 seconds followed by 30 seconds of rest. There's a total of 3 rounds + a finisher, and at the end of each round we'll perform a 2-exercise superset for 30 seconds each and no rest between exercises. Hang around for the 1 minute AMRAP (as many reps as possible) finisher. This one is going to burn 🔥

Let's push beyond our boundaries and get those gains! And if you really want to yourself, repeat this workout a 2nd time for a killer chest and shoulder workout! Now, let's get after it 💪🏽

**SCROLL FOR WORKOUT DETAILS**

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Links:

Workout Programs:

⏱️ Duration: 20 Minutes
🏋️♂️ Equipment: Two sets of dumbbells (I'm using 30lb / 14kg and 15lb / 7kg dumbbells, and your mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 30 seconds work, 30 seconds rest; Supersets: 2-exercises for 30 seconds each, no rest; AMRAP Finisher: 1 minute, 2-exercises (6 reps each) complete as many as possible

Exercises for this 20 push day workout: chest and shoulder dumbbell workout:

ROUND 1
0:20 Half Kneeling Shoulder Press R
1:20 Diamond Chest Press
2:20 Half Kneeling Shoulder Press L
3:20 ISO Chest Press (alternating)
SUPERSET:
4:20 Negative Push Ups 30 sec
4:50 Shoulder Taps 30 sec

REST 1 MINUTE

ROUND 2
6:20 Arnold Press
7:20 Pec Raises
8:20 Bent Over Rear Delt Rows
9:20 Dumbbell Wide Push Ups
SUPERSET:
10:20 Push Up Pulses 30 sec
10:50 Commandos 30 sec

REST 1 MINUTE

ROUND 3
12:20 Lateral Raises
13:20 Twist Chest Press
14:20 90° Lateral Raises
15:20 Pullovers
SUPERSET:
16:20 Slow Push Up 30 sec
16:50 Plank to Pike 30 sec

REST 1 MINUTE

18:20 AMRAP FINISHER - 1 Minute
x6 Push Press
x6 Dumbbell Push Ups

19:40 Cool Down & Stretch

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Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
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!

[JoeyHumble]

As a man with one pair of adjustable dumbells, between exercises, I wait to see if Dan is picking up the heavy ones or the light ones with bated breath.

[nisharai]

The gift that keeps on giving!!! Thank you! You're fam to us in the UK now, the convo goes... "seeing Tiff n Dan?"... the pain of it, but the strength you get is beyond! Thanks buddy. ❤

[fisch]

The finisher just pulverized my shoulders 😂💪🏽

[muratsirin]

Dear Dan, you are simply the best ✌️✌️✌️✌️

[herrkonghmongvue]

I feel the burn! 🔥 Thank you for the training methods you have given to the community. My shoulders feel like there going to fall off hahaha. Even though i couldn't do a few of them. I tried with lighter weights untill i can do them heavier. 💪 Keep up the gains

[Isabellad]

Love it..Thanks coach .. you are the best 🤩🤩🤩

[nathanaeldegryse]

You had disappeared for some time ….good to see your great workouts are back more frequently. Keep them coming man 😊

[naomi]

Hi Dan. Thanks so much for such high quality exercises. Your videos have helped me get in shape last 2 years. Only thing is I have hurt my shoulder (bursitis and tendonitis) and the fat i burnt is now back (tripled).😔 Are there any weight exercise you could recommend for someone like me with bursitis? I want to shape up as I have gained 20kgs just this past year. Thank you, Dan! Super grateful having you here giving us your best quality videos. God bless🙏

[dustyray]

Great workout! Shared it with friends, too!!

[justycruz]

Free workouts for breakfast. Thank you 🙏🏻

[vladazmura]

Very cool, man. Tried it this morning. Thanks

[mv]

I m so happy ♥️♥️ I love all ♥️♥️ thank so ♥️♥️

[briandrewes]

Gracias amigo, muy buenos tus entrenamientos! Estoy empezando con botellas con arena, de a poco voy a ir implementando mas elementos y pesos. Una vez más, gracias!

[melonowl]

this is pretty cool..
i really like the music, as it fits the tone of each round very well. i also appreciate how you included the stretches at the end because those are often overlooked, and the little thumbs up - affirmations between exercises are a nice touch. overall this is really encouraging and fun to work out with.
only thing that could, imo, make it better, is some more detailed instructions on some of the exercises; because the correct posture isn't always decipherable. maybe in text-form if you want to stick to music only (which is also neat in itself)

aside from that, i really like this style of exercise video.

[iccinnamon]

Great workout! Can you make a video entirely focused on back, with both dumbbells and body weight? Thanks! 😊

[omshanti]

Merci Dan, toujours de belles séquences pour les jours ou je suis en manque d'inspiration!

[mahadevbhakti]

Hii I love your exercise... Please make the same workout video on back and biceps workout... Thank you ❤

[susanne]

the evening gets another highlight when I see you have posted a new video again👍😍❗ and I already know what I'm going to do first thing tomorrow morning, 👍🔝 could you please tell me if your App also has the ability to translate into German 😂 Greetings from Germany Susanne