Total Body Push Workout - All Push Exercises for Your Whole Body

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Total Body Push Workout

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This workout involves pushing exercises targeting the quads, outer thighs, chest, shoulders and triceps. Alternate this workout with the Pull Workout, which targets the butt, hamstrings, back and biceps to target all the muscles of the body.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed

Various weighted dumbbells, an exercise ball

How To

  • Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight
  • Perform each exercise for 1-3 sets, resting 30-60 seconds in between or do the workout in a circuit format, doing each exercise one after the other and repeating the circuit 1-3 times
  • Remember to use enough weight that you can ONLY complete the desired reps. 

Let's get started with your first exercise: 

Squats with Dumbbells

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Squats

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Paige Waehner

Squats

Stand with feet shoulder-width apart, holding dumbbells over the shoulders or at your sides.  Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes.  Push through the heels and butt to stand and repeat.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise: Reverse Lunges

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Reverse Lunges

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Paige Waehner

Reverse Lunges: 

Stand with feet together, weights in hand.  Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe.  Push through the heels to lift back up, bringing foot back to start.  Repeat for number of reps and switch legs.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise:  Advanced Leg Extensions on the Ball

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Advanced Leg Extensions on the Ball

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Paige Waehner

Advanced Leg Extensions on the Ball

Lie with the ball supporting the head and shoulders, hips lifted in a bridge position.  Extend the right leg out until the knee is straight (keep it level with the left knee), lower and repeat for all reps before switching sides.  For an easier version sit on a ball or chair.

Reps/Sets/Duration

12-16 reps.

Repeat 1-3 times

Next Exercise:  Outer Thigh Leg Lift

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Outer Thigh Leg Lift

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Paige Waehner

Outer Thigh Leg Lift: 

Lie sideways on the ball with the torso supported and the bottom leg bent on the floor.  Hold a light weight on the outer thigh of the top leg (optional) and lift the leg a few inches, keeping the hip, knee and ankle aligned and facing forward.

Reps/Sets/Duration

12-16 reps

Repeat Exercise 1-3 times

Next Exercise: Pushups

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Pushups

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Paige Waehner

Pushups

Get in pushup position (on knees or toes) and keep the abs in as you bend the elbows and lower towards the floor with the back flat.  Push back up and repeat.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise:  Chest Presses on the Ball

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Chest Presses on the Ball

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Paige Waehner

Chest Presses on the Ball

Lie on a ball or bench with the head and neck supported.  Begin with the weights straight up over chest.  Bend the elbows and lower arms no lower than shoulders, wrists straight. Lift back to start and repeat.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise:  Overhead Press

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Overhead Press

Overhead Press
Paige Waehner

Overhead Press

Sit on a ball or stand and begin by bringing the weights up next to ears, palms face out.  Contract the shoulders to push the weights straight up and slightly forward (you should see them out of the corner of your eye).  Lower back down to shoulder level and repeat.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise:  Front Raises

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Front Raises

Front Raise
Paige Waehner

Front Raises

Hold the weights in front of the thighs and lift the arms straight up to shoulder level, elbows slightly bent.  Lower and repeat.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise:  Triceps Kickbacks

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Triceps Kickbacks

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Paige Waehner

Triceps Kickbacks

Stand with feet hip-width apart and tip forward from the hips, back flat and abs in until your torso is parallel to the floor (or higher if it hurts your back or your hamstrings are tight).  Begin with elbows bent and pulled up to ribcage.  Tighten the triceps and straighten the elbow, bringing weights up behind you.  Lower and repeat.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

Next Exercise:  One Arm Triceps Pushups

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One-Arm Triceps Pushups

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Paige Waehner

One-Arm Triceps Pushups

Lie down on left side, hips and knees stacked. Wrap the left arm around torso so that left hand is resting on the right waist. Place the right hand on the floor in front of you, palm parallel to the body. Squeeze the triceps and push your body up. Lower and repeat before switching sides.

Reps/Sets/Duration

12-16 reps

Repeat 1-3 times

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