Beginner Push D: Incline Press & Z Press

The workout

1. 1

   Arm Cross Pulls

   30s

   Extend arms and pull each across the chest. Warms up rear and front delts.

2. 2

   Wall Push-Up to Downward Dog

   30s

   Push away from a wall and stretch into a shoulder opening position.

3. 3

   Overhead Reach and Shoulder Roll

   30s

   Reach overhead and roll shoulders in large circles. Loosens joints and warms chest.

4. 4

   Incline Dumbbell Press

   45s

   Lie on a low incline and press dumbbells upward. Targets upper chest and shoulders.

5. 5

   Dumbbell Z Press

   45s

   Sit with legs straight, press dumbbells overhead. Builds delts with core activation.

6. 6

   Dumbbell Close-Grip Press

   45s

   Press dumbbells close together. Focuses on chest and triceps.

7. 7

   Standing Dumbbell Front Raise

   45s

   Raise dumbbells in front to shoulder height. Strengthens anterior delts.

8. 8

   Dumbbell Skull Crushers

   45s

   Lie flat and extend dumbbells from forehead. Isolates the triceps.

9. 9

   Overhead Wall Stretch

   30s

   Place palms overhead against a wall and lean in. Stretches lats and shoulders.

10. 10

    Chest Stretch with Arm Behind Back

    30s

    Clasp hands behind and lift slightly. Opens chest and front delts.