{"id":44780,"date":"2025-06-09T05:00:00","date_gmt":"2025-06-09T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=44780"},"modified":"2025-06-06T13:01:33","modified_gmt":"2025-06-06T11:01:33","slug":"35-min-superset-push-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/35-min-superset-push-strength-workout\/","title":{"rendered":"Workout of the week: 35-min superset push strength workout"},"content":{"rendered":"\n

ALL LEVELS<\/strong> \/ superset push strength workout <\/strong>\/ 35 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, chest press machine, chest fly machine, shoulder press machine, cable machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

When you enter a building, the door usually has a push or pull sticker. A push workout is all about that first action \u2014 movements where you apply force to move weight away from your body. <\/strong>Think of pushing open a heavy door, doing a push-up, or pressing dumbbells overhead. These exercises target your chest, shoulders, and triceps, helping you build upper body strength and stability. It\u2019s typically part of a push-pull routine<\/a>, which, along with leg day, forms a complete full-body training program.<\/strong><\/p>\n\n\n\n

This push workout has a key feature: it’s divided into supersets<\/a>. Supersets involve performing two different exercises back-to-back, with minimal rest in between. This superset push strength workout<\/strong> has 3 supersets<\/strong>, each consisting of 2 exercises<\/strong>, performed for 3 rounds<\/strong>. You\u2019ll do 12 reps<\/strong> of each exercise, followed by a 1-minute rest after completing each superset<\/strong>. All combined, this workout will take you around 35 minutes to complete<\/strong>.<\/p>\n\n\n\n

Superset 1<\/strong><\/p>\n\n\n\n

    \n
  1. Dumbbell chest press<\/li>\n\n\n\n
  2. Chest press<\/li>\n<\/ol>\n\n\n\n

    Superset 2<\/strong><\/p>\n\n\n\n

      \n
    1. Chest fly<\/li>\n\n\n\n
    2. Dumbbell lateral raises<\/li>\n<\/ol>\n\n\n\n

      Superset 3<\/strong><\/p>\n\n\n\n

        \n
      1. Shoulder press<\/li>\n\n\n\n
      2. Tricep pushdown<\/li>\n<\/ol>\n\n\n\n

        Ready to push your strength forward?<\/strong><\/p>\n\n\n\n

        \"\"<\/a><\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n
          \n
        • 3 supersets<\/li>\n\n\n\n
        • 6 exercises<\/li>\n\n\n\n
        • 12 reps<\/li>\n\n\n\n
        • 3 rounds<\/li>\n\n\n\n
        • 1-min rest between supersets<\/li>\n\n\n\n
        • 35 minutes<\/li>\n\n\n\n
        • Equipment: Dumbbells, incline chest press machine, chest fly machine, shoulder press machine, cable machine<\/li>\n<\/ul>\n\n\n\n
          <\/div>\n\n\n\n

          WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

          3 rounds<\/strong><\/p>\n\n\n\n

          <\/div>\n\n\n\n

          Superset 1<\/strong><\/h3>\n\n\n\n
          <\/div>\n\n\n\n

          1 – DUMBBELL CHEST PRESS<\/h4>\n\n\n\n

          12 reps<\/strong><\/p>\n\n\n\n

            \n
          • Lie flat on a bench, holding a dumbbell in each hand at chest level.<\/li>\n\n\n\n
          • Feet flat on the floor, core engaged.<\/li>\n\n\n\n
          • Press the dumbbells straight up until the arms are fully extended.<\/li>\n\n\n\n
          • Lower them slowly back to the starting position.<\/li>\n\n\n\n
          • Keep wrists straight and elbows at a slight angle throughout.<\/li>\n<\/ul>\n\n\n\n