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Advanced Push E: Military Press & Fly-to-Press Combo

Military press, fly-to-press combo, dead-stop close grip press, Arnold-to-lateral raise, and incline front raises.

35 min 10 exercises

The workout

  1. 1

    Shoulder CARs

    30s

    Rotate shoulders fully through range of motion. Prepares entire joint capsule.

  2. 2

    Wall Press Band Row

    30s

    Pull band while pressing back into wall. Activates upper back and scapular control.

  3. 3

    Incline Arm Circles

    30s

    Circle arms while lying on incline bench. Loosens shoulders and warms delts.

  4. 4

    Barbell Military Press

    45s

    Press barbell from chest to overhead while standing tall. Builds total shoulder strength.

  5. 5

    Dumbbell Fly to Press Combo

    45s

    Alternate between chest fly and press. Targets full chest.

  6. 6

    Barbell Dead-Stop Close Grip Press

    45s

    Pause at bottom before pressing. Challenges triceps and pecs.

  7. 7

    Seated Dumbbell Arnold to Lateral Raise

    45s

    Combine Arnold press with lateral raise. Hits full shoulder complex.

  8. 8

    Incline Alternating Dumbbell Front Raise

    45s

    Raise dumbbells alternately on incline. Trains anterior delts.

  9. 9

    Foam Roller Chest Opener

    30s

    Lay back on roller with arms out. Opens chest and shoulders.

  10. 10

    Overhead Wall Reach

    30s

    Reach both hands overhead into wall. Stretches lats and triceps.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.