Beginner Push B: Seated Presses & Chest Flys

The workout

1. 1

   Shoulder Rolls

   30s

   Roll shoulders forward and backward to loosen tightness and warm joints.

2. 2

   Wall Angels

   30s

   Stand against a wall and slide arms overhead. Activates shoulder stabilizers.

3. 3

   Chest Openers

   30s

   Swing arms wide open and cross them in front. Gently opens up the chest.

4. 4

   Seated Dumbbell Shoulder Press

   45s

   Press dumbbells overhead from a seated position. Reduces core strain and focuses on delts.

5. 5

   Dumbbell Incline Front Raise

   45s

   Raise dumbbells to shoulder height while seated on an incline. Targets front delts.

6. 6

   Dumbbell Chest Fly (on Floor)

   45s

   Lie flat and open arms wide, squeezing chest to return to start. Builds chest control.

7. 7

   Dumbbell Lateral Raise

   45s

   Lift dumbbells out to the side until arms are parallel to the floor. Hits lateral deltoids.

8. 8

   Dumbbell Kickbacks

   45s

   Bend forward and extend dumbbells behind. Trains triceps with minimal strain.

9. 9

   Chest Stretch on Wall

   30s

   Place hand on wall and turn away to stretch chest and shoulder.

10. 10

    Triceps Overhead Stretch

    30s

    Reach one hand down back and assist with opposite hand. Loosens triceps and lats.