PUSH DAY WORKOUT | 20 Min Chest & Shoulder Dumbbell Workout
ฝัง
- เผยแพร่เมื่อ 7 ก.พ. 2025
- 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!
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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 💪🏽
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⏱️ Duration: 20 Minutes
🏋️ Equipment: Two sets of dumbbells (I'm using 30lb / 14kg and 15lb / 7kg dumbbells, and your mat
⏱️ 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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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!
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.
😂😂 me too
@@mintymango3717i just stick with the lightest rn it’s all i can manage 😂😂
Which adjustables do you have? I just traded in my hex dumbbell set for a pair of Nuobells... Can't say I'm loving the swap, like you said it's a chore to switch weights even with the quick change Nuobells, but the adjustables obviously save a lot of space.
❤
As a rule of thumb, the smaller muscle group (delts) will indicate lower weights, versus chest (larger group, tolerating heavier weights).
Having said that, you may be able to tolerate heavier weights for some of the shoulder exercises. Don’t sacrifice form for heavier weights, or you won’t see a benefit.
Awesome workout, would love to see workouts that utilize dumbbells and adjustable bench, more so for the people that may have back issues
Thanks for the feedback!
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. ❤
Merci Dan, toujours de belles séquences pour les jours ou je suis en manque d'inspiration!
🙏🏼🙏🏼🙏🏼
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
The finisher just pulverized my shoulders 😂💪🏽
Dear Dan, you are simply the best ✌️✌️✌️✌️
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.
Loved it a ton Dan!!! Thank you 😊 😊🎉❤😅
Thank YOU 🙏🏼
Did not expect this workout to be so good and killer. I'm in a position where I will only have dumbbells available for a month, thanks so much for this.
Can you please put what weight you’re using for each exercise? It would help us to see if you switched to a different weight for next exercise.
Love your workouts 👍
left 14kg, right 7kg
BLOODY HELL this is gonna need a rest day or two to recover from, incredible!
I’m enjoying the included cool down. I know that might hurt your watch time, but I appreciate the intention.
Love it..Thanks coach .. you are the best 🤩🤩🤩
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
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🙏
You had disappeared for some time ….good to see your great workouts are back more frequently. Keep them coming man 😊
Enjoyed this!
Great workout! Shared it with friends, too!!
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!
Bro I love your videos ur real man
Awesome workout !
Free workouts for breakfast. Thank you 🙏🏻
Love this new one
Great workout. Love it
Thank you, very good workout.
Thank you 🙏🏼
I m so happy ♥️♥️ I love all ♥️♥️ thank youuuuuuu so muchhhhh ♥️♥️
Always like your clips. One suggestion though - can you please put timestamps? It'd make skimming through the content - before starting the workout - much convenient! Thanks :)
Thanks for the feedback!
Génial 🤩 A quand le même avec Legs ??
Thanks you!💪🏼
Back to back and I’m done 😅😅😅, thanks 🙏!
Very cool, man. Tried it this morning. Thanks
Good job!
Awesome as always! 💪🔥
Excellent. Thanks for sharing
Hii I love your exercise... Please make the same workout video on back and biceps workout... Thank you ❤
Epic finisher 🔥
Great, thanks.
finally. I feel it. Thanks
Best of the best ❤❤🎉😊
Yo my shoulders are spent! Good workout.
Awesome job!!!
You are my FAVORITE!!!!
Thx so much.
Love that late night Showtime music.😉
That finisher finished me.
Done. Ty so much
Nice video, do you hace a pulla day dumbell workout video?
Hi! I subscribed! Is PUSH DAY WORKOUT | 20 Min Chest & Shoulder Dumbbell Workout available without ads?
Another scorcher many thanks
This was a good home workout
Simply wow
So good👌
Thanks a bunch!🙏
Tough but in a good way 💪
Does this exercise target the triceps too or should I work on it separately? Currently following a push pull leg split
I want to know the same.
Lateral raises are killin me man
Здравствуйте!Понравился ваш канал!Можно пожалуйста больше часовых тренировок? 😊Спасибо ! 🔥🔥🔥
Wow i felt it bro. Thanks
Great workout! Can you make a video entirely focused on back, with both dumbbells and body weight? Thanks! 😊
Nice ma man..😎😎😎🤟🏻🤟🏻🏆
Thank you!
Up & down like a bloody yo-yo on this one
Love this new one. Mucho Gracias!
It would bei nice to know which is the heavy, and which the light dumbbell.
Dan is the man and,....that's all I have to say about that.
Is there a body weight to dumble weight ratio? I might be overexerting on too much weight.
I just want to know should I workout in the morning or evening to gain muscle
Wow I’ve never sweated more in one video 😂but great work
can you link those shoes and shorts? they look so cool I want them
isnt the one on 8:20 a pull day workout?
🔥🔥
Killer fast day workout. Thank you.
W dan
Best like and subscribe from ALGERIA arabic 💪💪💪🇩🇿🇩🇿🇩🇿🇩🇿❤️❤️❤️🔥🔥🔥
Thank you so much! Glad to have you here! 🙏🏼
We’re waiting for Full body workouts as well 🙃🙃
Nice vdo
Tanks
Breve ma intenso 💪💪
Is it me or you are more shredded than before ?
Was going to subscribe but got 3 ads between the workout, seeya
Gosh brother, gotta say, Finisher was the tough one
👌🏻👌🏻👌🏻❤️❤️❤️
❤️ ❤️ ❤️
Hey Dan, seems like you're back to your old place
I tried my best im not wanted any where so i have to try to be strong
Continuous improvement is better than delayed perfection.
Yay
Negative push up = Puch Down😅
which weight is the heaaviest? I assume the ones on the right because he doing lateral raises with the one on the right...
my legs are still in coma from your full body workout last week 💀
Does this also target triceps?
no
Now I've got to do it. 😂
Finished
ohh nah the finisher got me shaking 😭
💯💯💯💯💯🔥🔥🔥🔥
It says repeat, does that mean I have to go through this entire routine twice just to get a full volume workout?
no
I have the same question... It says repeat for 40 min workout... I don’t know if I have to do it twice or just one time is enough 😢
Does it include triceps
no
My shoulders and pecs are on fucking fire dude
💪🏼🔥
❤❤❤❤❤
End screensavers)
Why all the exercise you just do 1 set? So is it effective
4/10
How much rest if you want to do it again?
It's entirely up to you and what your goals are
i was happy for the 60 sec break, until it was over... lol