30 Min Push Strength Workout at Home | Dumbbells Only | 4×4 STRONG Day 11
Description
Welcome to Day 11 of the 4×4 STRONG Challenge!
Today’s workout is all about push strength, targeting your chest, shoulders, and triceps using dumbbells and bodyweight — all from home.
This session is designed to build upper-body strength, improve muscle definition, and reinforce solid pushing mechanics. Focus on control, clean reps, and consistent effort.
🏋️♂️ WORKOUT DETAILS
⏱ Time: 30 minutes
🏠 Equipment: Dumbbells
🔥 Focus: Upper Body Push Focus
🔁 Structure: 5 exercises · 5 rounds
⏱ WORKOUT TIMESTAMPS
00:00 Intro
00:28 Warm-Up
04:08 Workout
• Push-Ups
• Chest Press
• Arnold Press
• Lateral Raise to Front Raise
• Overhead Triceps Extensions
25:45 Cool-Down
✅ TIPS FOR SUCCESS
– Choose weights that challenge you while maintaining good form
– Control the lowering phase on every rep
– Modify when needed and stay consistent
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