Beginner Push 10: Flat Press & Dips

The workout

1. 1

   Flat Dumbbell Press

   3 × 10

   Lie on bench and press dumbbells upward.

2. 2

   Machine Shoulder Press

   3 × 10

   Press handles upward from shoulder level.

3. 3

   Bench Dip

   3 × 12

   Lower and press from bench behind you.

4. 4

   Standard Push-Up

   3 × 10

   Full push-up with proper form.

5. 5

   Wall Press (Isometric Hold)

   2 × 12

   Press palms against wall for shoulder and core activation.

6. 6

   Cat-Cow Stretch

   2 × 10

   Alternate between arching and rounding your back.

7. 7

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.