The Ultimate Upper Body Push Workout For Women

Workout by Per4m Athlete Sarah Holland, @sasfit_

This workout structure combines different rep ranges to target strength, hypertrophy (muscle growth), and muscular endurance, while challenging your muscles in varied ways.

General Tips for Weight Selection and Effort

Effort

Each set should be challenging. Aim for failure or near failure on the last rep of each set without compromising form.

Weight Selection

For 6-9 reps: Heavy weight; 1-2 reps shy of failure.

For 10-15+ reps: Moderate weight; maintain control, especially in isolation exercises like lateral or front raises.

For AMRAP: Bodyweight or light/moderate resistance; go all out.

Rest Periods

Rest 60-90 seconds between sets for larger compound movements and 30-60 seconds for smaller isolation movements.

Workout

1) Dumbbell Seated Overhead Press

(2x 6-9 reps, 1x 10-15 reps)

• Sit on a bench with back support. Hold a dumbbell in each hand at shoulder height with your palms facing forward.
• Press the dumbbells straight up until your arms are fully extended but not locked out.
• Slowly lower the dumbbells back to shoulder height, maintaining control.
• Keep your core engaged and avoid arching your back.

• For 6-9 reps: Choose a weight that challenges you but allows you to complete at least 6 reps with good form. Aim for failure by the 9th rep.
• For 10-15 reps: Reduce the weight slightly and perform more reps, focusing on maintaining proper form throughout.

2) Incline Chest Press Machine

(3x 8-10 reps)

• Sit on the incline press machine and adjust the seat so the handles align with your chest.
• Grip the handles and push them away from your chest until your arms are fully extended.
• Slowly lower the handles back to the starting position, keeping your movements controlled.
• Ensure your feet stay flat on the floor and your back remains supported.

• Use a weight where the last 2 reps feel challenging but still achievable with good form. Adjust as needed to stay within the rep range across all sets.

3) Push-Up (3x AMRAP)

• Start in a high plank position with your hands slightly wider than shoulder-width apart.
• Lower your chest toward the ground, keeping your elbows at about a 45-degree angle to your body.
• Push back up to the starting position, fully extending your arms.
• Keep your core tight and avoid sagging your hips or flaring your elbows. Place your knees down on the ground if too difficult.

• "As many reps as possible" pushes you to muscular failure, improving endurance and strength.

• Perform push-ups until you can no longer complete another rep with proper form. Keep rest between sets around 60-90 seconds to ensure you’re recovered enough for the next set.

4) Dumbbell Lateral Raise Drop Set

(2x 8 reps, 8 reps, 8 reps)

• Stand tall with a dumbbell in each hand, palms facing inward.
• Lift the dumbbells out to the sides until they reach shoulder height, keeping a slight bend in your elbows.
• Lower the dumbbells back down slowly.
• After completing 8 reps, immediately switch to lighter dumbbells and repeat for another 8 reps. Repeat once more with even lighter dumbbells.

• Drop sets extend time under tension, fully fatiguing the deltoids for hypertrophy and definition.

• Start with a weight heavy enough to challenge you for 8 reps.
• Reduce the weight slightly (e.g., 10-20%) and perform another 8 reps.
• Drop the weight again and perform a final 8 reps.
• Rest 60-90 seconds after completing all 3 mini-sets (1 full drop set).

5) Plate Front Raise (2x 15-20 reps)

• Hold a weight plate with both hands at the 9 and 3 o’clock positions.
• Stand with your feet shoulder-width apart and your arms hanging straight down.
• Lift the plate to shoulder height, keeping your arms straight but not locked.
• Slowly lower the plate back to the starting position without using momentum.

• Use a weight that lets you complete at least 15 reps but challenges you to reach 20 with good form. Maintain control to avoid momentum.

6) Tricep Rope Pushdown

(2x 8-12 reps, 1x 12-15 reps)

• Attach a rope to the cable machine and set it to the highest position.
• Grip the rope with both hands, palms facing inward, and stand upright.
• Pull the rope down, extending your arms fully while keeping your elbows close to your sides.
• Slowly return to the starting position, stopping when your forearms are parallel to the floor.

• For 8-12 reps: Use a heavier weight to focus on hypertrophy, ensuring the last 2 reps are challenging.
• For 12-15 reps: Reduce the weight slightly to perform more reps with proper control.

This structure helps build strength, muscle size, and endurance, providing a balanced and effective workout!