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Beginner Push Day 10

Incline press, Arnold press, and alternating lateral raises.

30 min 10 exercises

The workout

  1. 1

    Arm Swings with Dumbbells

    30s

    Swing arms gently while holding light dumbbells. Activates shoulders and chest.

  2. 2

    Wall Arm Raises

    30s

    Slide arms up along wall. Warms shoulder joints and promotes posture.

  3. 3

    Overhead Reach and Side Bend

    30s

    Reach arms overhead and lean side to side. Mobilizes torso and shoulders.

  4. 4

    Dumbbell Incline Press (Palms In)

    45s

    Press dumbbells on incline bench with palms facing in. Emphasizes upper chest.

  5. 5

    Seated Dumbbell Arnold Press

    45s

    Rotate dumbbells from front of shoulders to overhead. Trains all deltoid heads.

  6. 6

    Flat Dumbbell Close-Grip Press

    45s

    Keep dumbbells together as you press. Focuses on triceps and inner chest.

  7. 7

    Dumbbell Lateral Raise (Alternating)

    45s

    Raise one arm to the side at a time. Isolates and balances deltoid development.

  8. 8

    Seated Dumbbell Overhead Triceps Press

    45s

    Extend dumbbell from behind head. Safely builds triceps strength.

  9. 9

    Overhead Shoulder Stretch

    30s

    Reach both arms overhead and hold. Lengthens shoulders and upper spine.

  10. 10

    Wall Chest Stretch (Palm Out)

    30s

    Place palm flat against wall and rotate away. Opens chest and biceps.

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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.