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Beginner Push Day 7

Incline press, lateral raises, Z press, and triceps kickbacks.

30 min 10 exercises

The workout

  1. 1

    Band Pull-Aparts

    30s

    Hold a resistance band and pull it apart. Activates rear delts and warms shoulders.

  2. 2

    Overhead Dumbbell Reach

    30s

    Hold light dumbbells and reach overhead. Warms up arms and shoulders.

  3. 3

    Shoulder Taps

    30s

    From standing or plank, tap opposite shoulders. Warms upper body and engages core.

  4. 4

    Dumbbell Incline Chest Press (Neutral Grip)

    45s

    Press dumbbells upward with palms facing in. Targets chest and shoulders gently.

  5. 5

    Seated Dumbbell Lateral Raise

    45s

    Lift dumbbells to the sides while seated. Strengthens lateral delts.

  6. 6

    Dumbbell Close-Grip Floor Press

    45s

    Keep dumbbells together while pressing on the floor. Works triceps and chest.

  7. 7

    Dumbbell Z Press (Light Weight)

    45s

    Sit tall and press overhead. Builds shoulder control and core stability.

  8. 8

    Dumbbell Overhead Triceps Kickback

    45s

    Extend dumbbells behind head while bent over. Engages triceps and upper back stabilizers.

  9. 9

    Overhead Wall Triceps Stretch

    30s

    Place elbow on wall overhead and lean in. Stretches triceps and lats.

  10. 10

    Standing Chest Stretch

    30s

    Interlace fingers behind back and lift arms. Opens chest and front shoulders.

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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.