The Living Room Push Day
Chest, shoulders, and triceps using only dumbbells. Day 1 of The Living Room Program.
Muscle Groups
Equipment
Overview
- 1Dumbbell floor press12 reps
Lie flat on the floor, upper arms at 45°. Press to lockout and lower until your triceps touch the ground.
- 2Arnold press10 reps
Start with palms facing you at chin height. Rotate palms forward as you press up. Reverse on the way down.
- 3Lateral raise12 reps
Light weight, slow and controlled. Lead with your elbows, stop at shoulder height, lower over 3 seconds.
- 4Tricep overhead extension12 reps
Both hands on one dumbbell, elbows pointing forward and in tight. Lower behind your head for a full stretch.
- 5Chest squeeze press10 reps
Press the dumbbells together hard and maintain that inward pressure throughout every rep. No bench needed.
Dumbbell floor press
12 reps
Lie flat on the floor, upper arms at 45°. Press to lockout and lower until your triceps touch the ground.
or press Enter
The Living Room Push Day
Day 1 of The Living Room Program. This session hits your chest, shoulders, and triceps using nothing but a pair of dumbbells and the floor.
The floor press is the centrepiece. It replaces the bench entirely and is easier on your shoulders. Pair it with the Arnold press and lateral raise and every part of your shoulder gets worked.
Tips
On the floor press. Your range of motion ends when your triceps touch the floor, not when the weights touch your chest. That's the natural stopping point and it protects your shoulders.
On the chest squeeze press. The harder you press the dumbbells together, the more your inner chest has to work. Keep that tension constant and don't let them drift apart at the bottom.
On lateral raises. Go lighter than you think you need. The moment you start swinging or shrugging to get the weight up, you've lost the shoulder isolation.
3 rounds is the goal. Rest 60 seconds between rounds. New to this? Two rounds is a solid push session.
Tags