Advanced Push J: Split Stance Overhead Press & Incline Close-Grip Press

The workout

1. 1

   Wall-Slide Arm Press

   30s

   Press arms upward while sliding against wall. Activates upper back and shoulders.

2. 2

   Dumbbell Scaption Raise

   30s

   Raise dumbbells at 45° angle. Targets rotator cuff and front delts.

3. 3

   Standing Shoulder Opener with Strap

   30s

   Use strap to open shoulders and chest. Improves mobility.

4. 4

   Barbell Split Stance Overhead Press

   45s

   Press barbell overhead in staggered stance. Enhances core and shoulder control.

5. 5

   Incline Dumbbell Close-Grip Press

   45s

   Press dumbbells together on incline bench. Isolates upper chest and triceps.

6. 6

   Barbell Floor Press with Pause

   45s

   Pause at bottom of floor press. Increases time under tension.

7. 7

   Dumbbell Shoulder Complex

   45s

   Cycle through raise, fly, and press continuously. Hits all shoulder angles.

8. 8

   Dumbbell Decline Fly to Press

   45s

   Combine decline fly with press. Targets lower chest and shoulder stabilizers.

9. 9

   Chest Wall Stretch with Arm Slide

   30s

   Stretch pecs while sliding arm along wall. Mobilizes anterior chain.

10. 10

    Seated Overhead Lat Stretch

    30s

    Sit and reach arms overhead. Relieves tension in shoulders and triceps.