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Advanced Push A: Standing Overhead Press & Alternating Floor Press

Standing overhead press, alternating floor press, incline fly-to-press, close-grip push press, and lateral raises with pause.

35 min 10 exercises

The workout

  1. 1

    Overhead Dumbbell Arm Circles

    30s

    Hold light dumbbells overhead and make slow circles. Activates delts and upper back.

  2. 2

    Band-Resisted Shoulder External Rotation

    30s

    Rotate arms outward against band resistance. Warms rotator cuff.

  3. 3

    Incline Wall Slides

    30s

    Slide arms up wall at incline angle. Mobilizes shoulders and upper spine.

  4. 4

    Barbell Standing Overhead Press

    45s

    Press barbell from shoulders to overhead. Trains delts and upper chest.

  5. 5

    Dumbbell Alternating Floor Press

    45s

    Press one dumbbell at a time while lying flat. Challenges stability and triceps.

  6. 6

    Incline Dumbbell Fly to Press

    45s

    Alternate between fly and press on incline bench. Hits upper chest and front delts.

  7. 7

    Barbell Close-Grip Push Press

    45s

    Explosive overhead press with narrow grip. Emphasizes shoulders and triceps.

  8. 8

    Dumbbell Lateral Raise with Pause

    45s

    Pause at top of each raise. Targets medial delts with control.

  9. 9

    Chest Doorway Stretch

    30s

    Place arms in doorway and lean forward. Stretches pecs and shoulders.

  10. 10

    Overhead Triceps Wall Stretch

    30s

    Reach one arm overhead and bend elbow. Lengthens triceps and lats.

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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.