Name: Playbook - Chelsea Hofer - Upper Body Push Day
Uploaded: 2026-06-23T02:25:41.019Z
Duration: 35 min
Description: Upper Body Push Day

Boost your upper body strength with this energizing class! We’ll target your chest and triceps, then fire up your shoulders (my favorite!)!

Quick, effective, and will leave you stronger! Let me know how it went in a comment after you’ve worked through it all! 

Xx

•    Grab a dumbbell in each hand with an overhand grip and palms facing you
	•	Sit on a bench with back support or stand with feet shoulder-width apart.
	•	Hold the dumbbells at shoulder height, palms facing forward.

	1.	Brace your core and keep your chest up.
	2.	Press the dumbbells upward in a controlled motion, extending your arms fully without locking the elbows.
	3.	Keep the weights slightly in front of your head rather than directly above.
	4.	Slowly lower the dumbbells back to shoulder height, maintaining control.

Front Press

•    Lie flat on a bench or the floor with a dumbbell in each hand.
	•	Hold the dumbbells directly above your chest with palms facing each other (neutral grip).
	•	Bring the dumbbells together so they touch lightly.


	1.	Brace your core and keep your feet planted firmly on the ground.
	2.	Slowly lower the dumbbells down toward your chest, keeping them close together throughout the movement.
	3.	Stop when the dumbbells are just above your chest or slightly before if on the floor (for safety).
	4.	Press the dumbbells back up in a straight line, focusing on squeezing your chest at the top.

Narrow chest press

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Keeping a slight bend in the elbows, and your scapula retracted, lower the dumbbells out and down to either side in a semicircular arc
- Lower the dumbbells until you get a deep stretch of the pec muscles
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Flat DB Chest Fly

DB Press Circuit

Tabata is a high-intensity interval training (HIIT) workout that alternates between 20 seconds of all-out effort and 10 seconds of rest. Here we’ll do it for 4 rounds or 6 mins

- Stand in front of a box or bench, then squat or bend down and place both hands on top of it with your fingers pointing forward, hands about shoulder-width apart
- Once your hands are in the right position, step your body back into a plank position, one leg at a time
- Make sure your body is in a straight line, your head is aligned with your spine
- Looking a few inches ahead of you, rather than down at the box, can help keep your body straight
- Next, bend your arms to slowly lower your chest toward the bench
- Engage the chest, as you press yourself back up to starting position

Incline Push-Ups

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Tricep Bench Dips

Commandos

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

TABATA

- Hold a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Shoulder Press

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Lateral Raise

- Stand tall, holding a dumbbell in each hand at arms length, forward of the body, with an overhand grip
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Standing DB Front Raise

DB Press Circuit 2

Upper Body Push Day

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Upper Body Push Day

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