Intermediate Push Day 9

The workout

1. 1

   Wall Pec Slides

   30s

   Slide arms up/down wall while keeping contact. Activates shoulders and chest.

2. 2

   Mini Band External Rotations

   30s

   Rotate arms outward with resistance. Warms rotator cuff.

3. 3

   Overhead Dumbbell Shrugs

   30s

   Shrug while holding dumbbells overhead. Primes upper traps and shoulders.

4. 4

   Dumbbell Incline Press with Twist

   3 × 10

   Press and rotate dumbbells at top. Targets upper chest and delts.

5. 5

   Standing Dumbbell Lateral Raise

   3 × 12

   Raise dumbbells to sides. Builds lateral delts.

6. 6

   Close-Grip Barbell Bench Press

   3 × 10

   Press barbell with narrow grip. Emphasizes triceps and inner chest.

7. 7

   Incline Dumbbell Shoulder Press

   3 × 10

   Press from inclined seat. Hits front delts and chest.

8. 8

   Dumbbell Pullover

   3 × 10

   Extend dumbbell overhead and pull over. Works chest and lats.

9. 9

   Cross-Arm Wall Stretch

   30s

   Stretch chest by crossing arm across chest against wall.

10. 10

    Triceps Chair Stretch

    30s

    Place hands on chair back and lean forward. Opens triceps and lats.