Workout: Chest, Shoulders, and Triceps Home Gym Workout

I wanted to show you one workout I do while working out from home. This PUSH (Chest, Shoulders, Triceps) workout is basically a workout that I did in the gym and I just converted it to my home gym environment. For most of these exercises, I usually do a warm-up set and then three working sets of 12 to 15 reps depending on the amount of weight I’m using.

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PUSH Workout Menu

• Flat Barbell Bench Press
• Reverse Grip Single Arm Band Pressdown 
• Band Crossover
• Double Arm Band Pressdown
• OverHead Extension
• Side Dumbbell Lateral Raise
• Dumbbell Chest Fly
• Save Time and SuperSet!
• Outfit Details

After a nice dynamic warm up, I start with the Flat Barbell Bench Press.

Flat Barbell Bench Press 

1. Lie on the bench with your feet on the floor, and shoulder blades and hips touching the bench.
2. Grip barbell with hands shoulder length apart.
3. Remove the barbell from the rack and hold it at arm’s length over the upper chest.
4. Lower bar to chest and breathe in.
5. Exhale and press the bar away from the chest extending your arms without locking out the elbows.
6. Repeat

I complete four sets of 75 lbs. for eight to twelve repetitions.

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Equipment Used for the Flat Barbell Bench Press

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Save Time and SuperSet!

To save some time, you can always superset your exercises. A superset is when you perform two exercises back to back, without a break in between the exercises. Rest after you perform both exercises. It’s ideal when working opposing muscle groups, or muscles that are “opposite” of each other. So for this superset, I am doing a band crossover and supersetting it with a band press down for the triceps.

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Reverse Grip Single Arm Band Pressdown

1. Facing bands, grasp one handle with an underhand grip and elbow by your side.
2. Press arms down concentrating on your triceps muscles.
3. Release.
4. Repeat

I complete four sets of 75 lbs. (1 black band, 1 blue band, and 1 red band) for twelve repetitions.

SUPERSET THIS EXERCISE WITH A:

Band Crossover

1. Grab each handle of the band and with a slight bend in your elbows, squeeze your chest muscles and push the handles in front of your chest until your palms face each other.
2. Repeat

I complete four sets of 75 lbs. (1 black band, 1 blue band, and 1 red band) for twelve to fifteen repetitions.

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Equipment Used for the Pressdown and CrossOver

I never thought I’d fall in love with exercise bands, but these bands with the anchor are stackable, you can put more weight on or take weight off of it. I absolutely fell in love with them during lockdown in 2020 and now they are a permanent place in my home gym. Another thing I love about the bands is that they are so customizable. You can anchor the bands to the top of the door, sides of the door, or at the bottom.

Five bands come in most sets. The resistances are equal to a certain amount of weight. Different sets can come with different weight/resistance variations, so definitely note the resistance range before purchasing.

Common Stacking Resistance Configurations

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Next I’m going to do a superset of a reverse grip band pressdown into an overhead extension. Normally with the reverse grip I would do it with a rope or a curved mustache bar, but since I’m working out from home, I use the cable handles.

Double Arm Band Pressdown

1. Facing bands, grab both handles with an underhand grip and elbows by your side.
2. Press arms down concentrating on your triceps muscles.
3. Release.
4. Repeat

I complete three sets of 75 lbs. (1 black band, 1 blue band, and 1 red band) for twelve to fifteen repetitions.

SUPERSET THIS EXERCISE WITH AN:

OverHead Extension

1. For the overhead extension, I use one handle because I get a better range of motion.
2. Grasp band handle from behind.
3. Facing away from the bands, place the handle behind the neck.
4. Your palms should face the ceiling and your elbows should point to the ceiling.
5. Extend arms towards the ceiling.
6. Return.
7. Repeat

I complete three sets of 75 lbs. (1 black band, 1 blue band, and 1 red band) for twelve repetitions.

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Equipment Used for the Pressdown and OverHead Extension