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Beginner Push A: Chest Press & Shoulder Press

Chest press, shoulder press, and triceps extensions.

30 min 10 exercises

The workout

  1. 1

    Arm Circles (Forward and Back)

    30s

    Rotate arms in small and large circles to warm up shoulders and chest.

  2. 2

    Wall Push-Ups

    30s

    Perform push-ups standing at a wall to gently activate chest and triceps.

  3. 3

    Overhead Reach and Pull

    30s

    Raise arms overhead and pull elbows down repeatedly. Prepares delts and upper back.

  4. 4

    Dumbbell Chest Press

    45s

    Lie on a bench or floor and press dumbbells from chest to full arm extension.

  5. 5

    Dumbbell Shoulder Press

    45s

    Seated or standing, press dumbbells from shoulder height overhead.

  6. 6

    Incline Dumbbell Chest Press

    45s

    Lie on an incline and press dumbbells upward. Targets upper chest.

  7. 7

    Dumbbell Front Raise

    45s

    Lift dumbbells straight in front of body to shoulder height. Strengthens front delts.

  8. 8

    Dumbbell Overhead Triceps Extension

    45s

    Hold one dumbbell with both hands and extend arms overhead to target triceps.

  9. 9

    Wall Chest Stretch

    30s

    Place arm on wall and gently rotate torso away. Opens chest and front deltoid.

  10. 10

    Overhead Triceps Stretch

    30s

    Reach one arm overhead and bend elbow, gently pulling with the opposite hand.

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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.