How I Train My Chest, Shoulders, And Triceps At Home

My push day workout has changed quite a bit over the last 8 months since I started working out at home.

Since I only have 2 sets of dumbbells and a floor at the moment, my options are quite limited.

But because of that, I’m a whole lot more focused on maximizing what I can do with what I have.

For example, I was originally doing chest flys and dumbbell presses on the floor, but I quickly found out the weight I had was far too light and was doing 30+ reps per set.

There’s nothing wrong with some high rep sets every so often, but doing them every week is not ideal because you’re simply not putting enough tension on the target muscle.

Since then, I’ve tested out different exercises to see what I like and what works, and today I’ve found my optimal setup for the foreseeable future.

Here’s my current push day workout:

• Superset:
  1. Dumbbell Chest Flys — 3 sets of 12 reps
  2. Pushups — 3 sets of AMRAP (as many reps as possible)
• Standing Dumbbell Shoulder Press — 2 sets of AMRAP
• Standing Paused Lateral Raises — 2 sets of AMRAP
• Diamond Pushups — 1 set of AMRAP

And for some commentary: