Beginner Push 5: Machine Chest Press & Dumbbell Lateral Raise

The workout

1. 1

   Machine Chest Press

   3 × 10

   Sit with back against the pad, grip handles, and press forward.

2. 2

   Dumbbell Lateral Raise

   3 × 10

   Hold dumbbells at sides, raise arms to shoulder height.

3. 3

   Bench Dip

   3 × 12

   Use a bench behind you. Lower body by bending elbows and push back up.

4. 4

   Standard Push-Up

   3 × 10

   Lower your body with hands under shoulders and press back up.

5. 5

   Resistance Band Front Raise

   2 × 12

   Step on band and raise handles forward to shoulder height.

6. 6

   Standing Side Crunch

   2 × 12

   Bring elbow toward same-side knee while lifting knee.

7. 7

   Bird Dog

   2 × 10

   Extend one arm and the opposite leg from all-fours position.

8. 8

   Seated Knee Lifts

   2 × 12

   Sit tall and lift knees alternately.