This bodyweight push workout will give you a muscular chest, shoulders and triceps. It doesn’t take too much time so you can get it done after or before work!
Warm up with a light jog and stretching
3 sets of bench press, repetitions 12,10,8 increasing the weight every set
3 sets of incline dumbbell bench press, repetitions 12,10,8 increasing the weight every set
3×12 cable chest fly’s
3×12 tricep pull downs
3×12 Skull crushers
3 sets to failure of tricep dips
Perform this workout once a week and make sure to give every body part at least a day or two rest before working it again.