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.

Full Workout Available on YouTube

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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

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

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We’re going to move on to some more barbell fun! 

Single Arm Standing Landmine Press

1. While standing near the end of the plate loaded barbell, grab the end of the bar with one hand with an underhand grip.
2. Slightly bend your elbow.
3. Stand in a staggered stance, with the front leg being on the side holding the barbell.
4. Slightly bend your knees and push the barbell up and forward while extending your arm.
5. Return.
6. Repeat with one arm.
7. Then perform with the other arm.

I complete three sets of 50 lbs. for twelve repetitions.

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Equipment Used for the Landmine Press

SUPERSET THIS EXERCISE WITH A:

Dumbbell DOUBLE Front Raises

(one front raise and one mid-chest hammer)

This next move I stole from my Swolemate; It’s a dumbbell double front raise. You’ll do a front raise and then a hammer to mid-chest; That’s one rep.

1. Relax shoulders.
2. Stand with feet about shoulder width apart.
3. Grab dumbbells, palms facing down, and rest on upper thighs.
4. Slightly bend elbows.
5. Raise one dumbbell forward and up to mid-chest until arms are parallel to the floor.
6. Lower.
7. Turn dumbbell slightly so your palm faces inward.
8. Repeat with the opposite arm. Return.

I complete three sets of 35 lbs. (on each dumbbell) for twelve repetitions (six reps for each arm).

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Equipment Used for the Front Raises

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The final superset is side dumbbell lateral raise. Then, I do a chest fly with dumbbells.

Side Dumbbell Lateral Raise

1. With dumbbells in hand and palms facing the floor, bend hips, knees, and elbows slightly.
2. Using your shoulder muscles, raise your arms to the side until your slightly bent elbows are almost shoulder height.
3. Keep elbows above your wrists.
4. Lower and repeat.

I complete three sets of 35 lbs. (on each dumbbell) for fifteen repetitions.

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Equipment Used for the Lateral Raises

SUPERSET THIS EXERCISE WITH A:

Dumbbell Chest Fly 

1. Set the bench on a slight incline.
2. Lay on your back on a bench while holding two dumbbells.
3. Hold dumbbells above upper chest with elbows slightly bent.
4. Lower dumbbells to the sides of your shoulders.
5. Keep elbows slightly bent and pointed down.
6. When you feel the stretch in chest or shoulders, bring the dumbbells back up above your chest in a hugging motion until dumbbells are nearly together.
7. Repeat.

I complete three sets of 35 lbs. (on each dumbbell) for twelve to fifteen repetitions.

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Equipment Used for the Chest Fly

My Upper Body YouTube Videos

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So that is it for this workout. I hope you guys steal one exercise or two ideas or steal the entire thing. You can do this workout in the gym because that’s where I was doing this before lockdown. You can also do this workout at home, as I clearly have shown.

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