Duration: 38 minutes
A beginner push day that blends bodyweight and dumbbells for the chest, shoulders and triceps. Push-ups and bench dips build the bodyweight base, while the dumbbell floor press, overhead press and raises add load. Drop to your knees on the push-ups if you need to, and progress by adding reps before reaching for heavier dumbbells. Fits the push day of a hybrid 3-day PPL.