Beginner Push Day 6

The workout

1. 1

   Arm Swings Across Chest

   30s

   Swing arms across the body and open wide. Warms up chest and shoulders.

2. 2

   Wall Slides

   30s

   Slide arms up and down along a wall while keeping contact. Activates scapula and delts.

3. 3

   Standing Shoulder Circles

   30s

   Make controlled circles with straight arms. Mobilizes upper body joints.

4. 4

   Dumbbell Chest Press with Bridge Hold

   45s

   Hold a glute bridge while pressing dumbbells. Trains chest and glute stability.

5. 5

   Seated Dumbbell Front Raise

   45s

   Sit upright and lift dumbbells straight forward. Targets anterior delts.

6. 6

   Incline Dumbbell Close-Grip Press

   45s

   Press dumbbells together on incline bench. Focuses on triceps and upper chest.

7. 7

   Dumbbell Overhead Press with Neutral Grip

   45s

   Press dumbbells overhead with palms facing each other. Safer for shoulders.

8. 8

   Dumbbell Skull Crushers (Neutral Grip)

   45s

   Lower dumbbells from overhead toward head, then extend. Works triceps effectively.

9. 9

   Chest Opener on Wall

   30s

   Place hand high on wall and turn body away. Opens up chest and bicep.

10. 10

    Cross-Body Triceps Stretch

    30s

    Reach one arm across body and pull with opposite hand. Stretches rear shoulder and triceps.