A push-focused workout primarily targets the triceps, shoulders, and chest muscles. In terms of muscle building, it is recommended to begin the workout with compound movements which target multiple muscle groups at once, and then move on to isolated exercises.
- Incline bench press with dumbbells - pectoral, deltoid, and tricep activation
- Dumbbell shoulder press - deltoid and tricep activation
- Bodyweight dips - pectoral and tricep activation (various positions can activate the deltoid muscle as well)
- Pectoral flys with cable or machine - pectoral activation
- Dumbbell lateral raises - deltoid activation
- Cable tricep push down - tricep activation
- Low-to-high cable pectoral flys - pectoral activation
- Overhead cable tricep extensions - tricep activation
For all exercises, choose a weight that pushes you but does not risk physical injury.