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Beginner Upper Day 10

Incline neutral press and reverse fly upper day

35 min 10 exercises

The workout

  1. 1

    Standing Wall Reach

    30s

    Reach arms upward and lean slightly back. Mobilizes shoulders and chest.

  2. 2

    Band Shoulder Sweep

    30s

    Sweep resistance band up and down. Activates upper traps and shoulders.

  3. 3

    Chest Hug Stretch with Pull

    30s

    Wrap arms around chest and pull. Warms delts and opens upper back.

  4. 4

    Incline Dumbbell Neutral Press

    45s

    Press dumbbells with palms in on incline. Targets upper chest and triceps.

  5. 5

    Dumbbell One-Arm Row with Support

    45s

    Row one arm at a time supported on bench. Strengthens lats and scapula.

  6. 6

    Seated Dumbbell Reverse Fly

    45s

    Lift dumbbells out to sides in bent position. Hits rear delts.

  7. 7

    EZ Bar or Dumbbell Curl

    45s

    Curl with comfortable grip. Trains biceps.

  8. 8

    Seated Dumbbell Overhead Extension

    45s

    Press dumbbell overhead while seated. Focuses on triceps.

  9. 9

    Wall Overhead Triceps Stretch

    30s

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

  10. 10

    Seated Shoulder Reach Behind

    30s

    Clasp hands behind back and pull down. Stretches shoulders and chest.

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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.