Beginner Push Day 8

The workout

1. 1

   Overhead Arm Reaches

   30s

   Lift arms overhead alternately. Warms up shoulders and improves mobility.

2. 2

   Chest Openers with Dumbbells

   30s

   Hold light dumbbells and open arms wide. Activates pecs and anterior delts.

3. 3

   Wall Arm Slides

   30s

   Slide arms up and down against a wall. Engages upper back and delts.

4. 4

   Incline Dumbbell Fly

   45s

   Lie on incline bench and open arms with dumbbells. Builds upper chest control.

5. 5

   Seated Dumbbell Shoulder Press (Neutral Grip)

   45s

   Press dumbbells overhead with palms in. Safer for shoulder joints.

6. 6

   Dumbbell Triceps Kickback

   45s

   Lean forward and extend elbows to push dumbbells back. Targets triceps.

7. 7

   Dumbbell Front Raise to Overhead Press

   45s

   Lift dumbbells to shoulder height, then press overhead. Engages delts and triceps.

8. 8

   Dumbbell Narrow Chest Press

   45s

   Press dumbbells close together on a bench or floor. Focuses on triceps and inner chest.

9. 9

   Doorway Chest Stretch

   30s

   Place hands on both sides of a doorway and step through. Opens chest and biceps.

10. 10

    Overhead Elbow Stretch

    30s

    Reach arm behind head and pull elbow. Stretches triceps and lat.