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Advanced Push C: Z Press & Squeeze Press

Z press, squeeze press, push jerk, around-the-worlds, and incline lateral raises.

35 min 10 exercises

The workout

  1. 1

    Incline Bench Y-Raise

    30s

    Lift arms in Y-shape from incline bench. Primes shoulders and upper traps.

  2. 2

    Standing Band Chest Openers

    30s

    Pull band apart with arms straight. Warms pecs and front delts.

  3. 3

    Overhead Reach to Elbow Tap

    30s

    Reach arms up then tap opposite elbow. Mobilizes shoulders and triceps.

  4. 4

    Barbell Z Press

    45s

    Seated on floor, press barbell overhead. Trains delts and demands core stability.

  5. 5

    Dumbbell Squeeze Press

    45s

    Press dumbbells together as you press up. Maximizes inner chest activation.

  6. 6

    Barbell Push Jerk

    45s

    Dip and drive bar overhead explosively. Engages full body and shoulders.

  7. 7

    Dumbbell Around-the-Worlds

    45s

    Raise dumbbells in arc motion from thighs to overhead. Targets chest and delts.

  8. 8

    Incline Dumbbell Lateral Raise

    45s

    Perform lateral raise on incline bench. Isolates medial delts.

  9. 9

    Wall Corner Chest Stretch

    30s

    Stand in corner and lean forward. Opens chest and anterior shoulder.

  10. 10

    Overhead Band Triceps Stretch

    30s

    Hold band overhead and pull down. Stretches triceps and shoulder.

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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.