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Advanced Push B: Incline Barbell Press & Arnold Press

Incline barbell press, Arnold press, close-grip bench, reverse grip shoulder press, and alternating front raises.

35 min 10 exercises

The workout

  1. 1

    Wall Slides with Rotation

    30s

    Slide arms upward while rotating externally. Opens shoulders and thoracic spine.

  2. 2

    Dumbbell Halo (Light)

    30s

    Circle dumbbell around head slowly. Mobilizes shoulders and warms delts.

  3. 3

    Push-Up to Downward Dog

    30s

    Alternate between push-up and hip lift. Warms chest, shoulders, and calves.

  4. 4

    Barbell Incline Press

    45s

    Press bar from upper chest on incline bench. Targets upper chest and triceps.

  5. 5

    Dumbbell Arnold Press

    45s

    Rotate palms from front to overhead. Builds front and medial delts.

  6. 6

    Close-Grip Barbell Bench Press

    45s

    Keep grip narrow to emphasize triceps. Builds pressing strength.

  7. 7

    Dumbbell Reverse Grip Shoulder Press

    45s

    Press dumbbells overhead with underhand grip. Focuses on front delts.

  8. 8

    Alternating Dumbbell Front Raise

    45s

    Lift dumbbells straight ahead, one at a time. Targets anterior delts.

  9. 9

    Wall Chest Stretch

    30s

    Place hand on wall and rotate torso. Stretches pecs and front delts.

  10. 10

    Cross-Body Triceps Stretch

    30s

    Pull arm across body. Targets triceps and shoulder capsule.

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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.