Home Dumbbells Push Strength — Progression 27

40-minute intermediate strength session focused on push strength. Designed for home training. Allow 3-5 minutes to warm up, use controlled repetitions, and adju

Duration

40 min

Difficulty

intermediate

Equipment

dumbbell, dumbbells, mat

Muscle groups

biceps, chest, core, glutes, grip, quads, shoulders, triceps

Exercises

1. 1. Dumbbell floor press

   3 sets · 10-12 reps

   Keep wrists stacked over elbows and lower upper arms gently. Rest 45-90 seconds between sets as needed.

2. 2. Dumbbell goblet squat

   3 sets · 10-12 reps

   Hold weight close to chest and squat with controlled depth. Rest 45-90 seconds between sets as needed.

3. 3. Alternating dumbbell curl

   3 sets · 10-12 reps

   Keep elbows by sides and avoid swinging. Rest 45-90 seconds between sets as needed.

4. 4. Farmer carry

   3 sets · 30-40 seconds reps

   Walk tall with shoulders level and controlled steps. Rest 45-90 seconds between sets as needed.

5. 5. Standing dumbbell overhead press

   3 sets · 10-12 reps

   Brace core and press overhead without leaning backward. Rest 45-90 seconds between sets as needed.