All workouts

Advanced Push H: Seated Overhead Press & Incline Around-the-World

Seated overhead press, incline around-the-world, alternating landmine press, fly-to-press pulse, and alternating Arnold press.

35 min 10 exercises

The workout

  1. 1

    Incline Dumbbell Shoulder Opener

    30s

    Lie back on incline bench, sweep arms overhead. Opens shoulders and pecs.

  2. 2

    Wall-Assisted Arm Sweep

    30s

    Use wall for support while sweeping one arm overhead. Warms up full shoulder range.

  3. 3

    Band Pull-Apart with Overhead Reach

    30s

    Perform pull-apart and reach arms overhead. Activates upper back and delts.

  4. 4

    Barbell Seated Overhead Press

    45s

    Press barbell overhead from seated position. Emphasizes strict shoulder control.

  5. 5

    Dumbbell Incline Around-the-World

    45s

    Arc dumbbells from thighs to overhead. Targets chest, shoulders, and stability.

  6. 6

    Barbell Alternating Landmine Press

    45s

    Press barbell from landmine attachment with one arm. Great for unilateral strength.

  7. 7

    Incline Dumbbell Fly to Press Pulse

    45s

    Pulse press after fly. Adds intensity to upper chest and triceps.

  8. 8

    Alternating Dumbbell Arnold Press

    45s

    Rotate and press dumbbells one arm at a time. Hits front delts and coordination.

  9. 9

    Overhead Wall Chest Stretch

    30s

    Lean arms against wall overhead and press chest through. Opens chest and shoulders.

  10. 10

    Lying Cross-Body Pec Stretch

    30s

    Lie down and reach one arm across. Targets pecs and anterior shoulder.

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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.