11/28/2025 Workout of the Day. Push Session.

Warm up: 30 minute dog walk (these are brisk since I've got 2 GSPs)

Ex 1: single arm kettlebell overhead press-2x6-8

Ex 2: single arm kettlebell flat bench press-2x12-20

Ex 3: dumbbell skull crushers-3x10-15

Ex 4: standing dumbbell lateral raises-3x10-15

Total Time = 20 minutes

Yep, this workout took just 20 minutes. I needed a quick one after my walk following a 9 hour day of training clients.

This was a fantastic session. Great pump, I even hit some rep PRs with certain weights (skull crushers, single arm flat bench presses, and overhead presses), and I kept my rest periods about 1 minute between sets so I was done with the session faster than you could say, "it's time for dinner!" (Probably).

For single arm kettlebell bench presses, I went a little too light. It was my first time in a long time using a kettlebell for this exercise. I've been using a dumbbell for single arm bench presses the last few weeks (which is how long it's been since I've re-introduced them into my training after a long time away from single arm bench presses), but decided to give the old kettlebell variation a try. I love the way these feel with a kettlebell.

If you're a kettlebell-only bro, and you're wondering how to train chest really effectively (all you kettlebell only bros wonder this. I've seen the questions and forums, and "how do I train chest with kettlebell" is one of the most frequently asked questions!) the answer, defiantly, is:

"Single arm kettlebell flat bench press and single arm kettlebell incline bench press and – for the love of all that is worthy – PUSHUPS!"

^These are 2-3 of the BEST chest exercises, regardless of equipment availability. So don't complicate chest training. Do single arm bench presses and pushups.

Floor presses just don't hit the same, by the way. They're a decent secondary exercise, but the range of motion you get from doing single arm presses on a bench or a bench replacement (like a plyo box or sandbag – which both work well as a replacement to exercise benches if you don't mind a little isometric hip bridge action) is elite.

If you have dumbbells and prefer to use them for single arm bench press variations, do that. I've used both kettlebells and dumbbells for this movement and I like them both equally well so far.

The single arm bench press will allow you to get even greater range of motion than traditional dumbbell bench presses. The stretch, squeeze, and core activation you get from this exercise is excellent. I've also found single arm bench press and single arm overhead press variations to work very well for people that have pain pressing bilaterally – whether with dumbbells, barbells, kettlebells, or machines. I don't know exactly why this is. I have some theories but they're not important enough to unpack in this sort of update. But for the past 3 years I've been showing clients – and moocher gym members – single arm pressing variations when they complain of shoulder discomfort and they all, with great surprise, inform me that it feels really good and they have no pain....but the exercise is harder, more intense on the muscles, and – at the expense of their egos – they have to use lighter weights. How delightful is that?

Anyway, back to what I was saying — the kettlebell I used was a little lighter for single arm bench presses than expected (or I was just feeling a little stronger than expected) and I hit 17 reps the first set and 12 reps the second set, which both were pretty close to death/failure, so it worked out well.

Don't be dogmatic about rep ranges. Focus instead on effort. All rep ranges can work if you work.

I finished up with 3 fun sets of dumbbell skull crushers and standing dumbbell lateral raises.

Again, this lift took just 20 minutes, but like I always say, frequent, repeatable, 20-30 minute workouts, done with appropriate intensity, work! Not only do they work in the short term, but this style allows you to maintain a progressive training habit that provides gains – long term – no matter how busy, tired, not busy, young or old you may be. 3-4 exercises per session, 2-3 sets (usually) per exercise, and exercising more days than not produces great physiques without feeling like a chore. It also teaches you how to make the most out of each set each day.

Give this 20 minute Push workout a go this week. Build up those shoulders, pecs, and triceps. Break a little sweat, get a nice pump, and then take a walk or something.

Training doesn't have to be a chore. It doesn't have to be long. You can do brief, simple, productive muscle building, body sculpting, strength gaining workouts like this one, day after day, and totally transform your health, fitness levels, and your physique.

Enjoy!

0 comments

Write a comment

The Simple Fat Loss Protocol

November 27, 2025 Workout of the Day. A Thanksgiving Day Pull Session

Your 16 Minute Leg Workout for the Day

Managing the Holidays without Sacrificing your Health and Fitness

Align Your Lifestyle with Your Goals

See all posts from Garage Gym Bro