Intermediate Push Day 8

The workout

1. 1

   Band Front Pull-Aparts

   30s

   Hold band in front and pull apart. Activates shoulders and chest.

2. 2

   Light Dumbbell Around-the-Worlds

   30s

   Circle dumbbells overhead and around body. Warms entire shoulder girdle.

3. 3

   Incline Wall Push-Up

   30s

   Perform push-ups against incline surface. Mobilizes chest and arms.

4. 4

   Barbell Military Press

   3 × 8

   Strict overhead press with barbell. Builds delts and triceps.

5. 5

   Incline Dumbbell Fly

   3 × 12

   Open arms wide on incline bench. Targets upper chest.

6. 6

   Single-Arm Dumbbell Overhead Press

   3 × 10

   Press dumbbell overhead with one arm. Improves shoulder stability.

7. 7

   Chest-Focused Push-Up to Dumbbell Row

   3 × 10

   Perform push-up then row dumbbell. Hits chest and arms.

8. 8

   Seated Dumbbell Skull Crushers

   3 × 10

   Lower dumbbells behind head. Isolates triceps.

9. 9

   Standing Chest Expansion

   30s

   Clasp hands behind and lift arms. Opens chest.

10. 10

    Overhead Wall Press Stretch

    30s

    Press hands up wall. Elongates lats and triceps.