Intermediate Push Day 3

The workout

1. 1

   Dumbbell Arm Swings

   30s

   Swing arms across and out holding light dumbbells. Warms chest and shoulders.

2. 2

   Scapular Wall Slides

   30s

   Slide arms up wall keeping shoulders back. Engages upper back and rotator cuff.

3. 3

   Overhead Band Pull-Apart

   30s

   Pull resistance band apart overhead. Activates delts and traps.

4. 4

   Barbell Incline Bench Press

   3 × 10

   Press barbell from inclined bench. Targets upper chest and front delts.

5. 5

   Dumbbell Lateral Raise Hold

   3 × 12

   Raise dumbbells to sides and hold briefly. Isolates lateral delts.

6. 6

   Close-Grip Barbell Press

   3 × 10

   Use narrow grip on barbell. Builds triceps and inner chest.

7. 7

   Dumbbell Overhead Neutral Press

   3 × 10

   Press dumbbells overhead with palms facing each other. Safer on shoulders.

8. 8

   Chest Dips

   3 × 10

   Lower body between parallel bars. Works chest and triceps.

9. 9

   Wall Shoulder Opener

   30s

   Place hands on wall and hinge hips back. Stretches shoulders and chest.

10. 10

    Triceps Overhead Wall Stretch

    30s

    Bend arm behind head and lean into wall. Stretches triceps and lat.