Advanced Upper Body C: Squeeze Press & Y-Press Circuit

The workout

1. 1

   Band Face Pull with Rotation

   30s

   Pull band to face and rotate arms upward. Activates rear delts and traps.

2. 2

   Wall Slide with External Rotation

   30s

   Slide up wall with forearm rotation. Engages scapular muscles.

3. 3

   Arm Circles with Dumbbells

   30s

   Use light dumbbells for circles. Warms up delts and cuffs.

4. 4

   Incline Dumbbell Squeeze Press

   45s

   Press dumbbells together during lift. Maximizes chest activation.

5. 5

   Chest-Supported Reverse Fly

   45s

   Lift dumbbells outward lying face-down. Targets rear delts and mid traps.

6. 6

   Standing Dumbbell Y-Press

   45s

   Press dumbbells in Y-path overhead. Works shoulders and upper traps.

7. 7

   Incline Dumbbell Spider Curl

   45s

   Prone on incline bench, curl vertically. Focuses on peak biceps.

8. 8

   Seated Dumbbell Overhead Triceps Extension

   45s

   Press dumbbell overhead with both hands. Builds triceps strength.

9. 9

   Doorframe Chest Stretch

   30s

   Lean into open door with arms at shoulder height. Opens pecs.

10. 10

    Overhead Wrist Pull

    30s

    Reach overhead and gently pull opposite wrist. Stretches shoulders and lats.