Intermediate Push 6: Bench Press & Wall Handstand

The workout

1. 1

   Barbell Bench Press

   3 × 8

   Press bar from chest to full extension.

2. 2

   Standing Dumbbell Press

   3 × 10

   Press dumbbells overhead while standing.

3. 3

   Skull Crushers (Dumbbell)

   3 × 12

   Lower dumbbells toward forehead and extend.

4. 4

   Close-Grip Push-Up

   3 × 10

   Narrow hand placement push-up.

5. 5

   Wall Handstand Hold

   2 × 12

   Hold handstand against wall for shoulder activation.

6. 6

   Dead Bug

   2 × 10

   Alternate opposite limbs.

7. 7

   Plank Shoulder Tap

   2 × 12

   Tap shoulders from plank.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Raise top leg on side.