Intermediate Push Day 4

The workout

1. 1

   Band Dislocates

   30s

   Hold band wide and move it over and behind your head. Opens chest and shoulders.

2. 2

   Wall Shoulder Circles

   30s

   Stand near wall and trace circles with hands. Mobilizes shoulder joints.

3. 3

   Incline Push-Up Shoulder Tap

   30s

   Perform incline push-ups with shoulder tap at top. Activates core and shoulders.

4. 4

   Standing Dumbbell Arnold Press

   3 × 10

   Rotate palms through the press to target all delts.

5. 5

   Incline Barbell Press

   3 × 10

   Press bar from inclined bench. Works upper chest and anterior delts.

6. 6

   Dumbbell Overhead Triceps Kickback

   3 × 12

   Lean forward and extend dumbbells behind. Focuses on triceps.

7. 7

   Dumbbell Front Raise to Lateral Raise

   3 × 10

   Combine front and side raises for full shoulder engagement.

8. 8

   Close-Grip Dumbbell Floor Press

   3 × 10

   Press dumbbells from floor with narrow grip. Targets triceps and chest.

9. 9

   Overhead Band Stretch

   30s

   Hold band overhead and stretch arms back. Opens shoulders and triceps.

10. 10

    Wall Chest Opener

    30s

    Place palms on wall and step forward. Stretches pectorals.