Beginner Push 4: Dumbbell Chest Press & Skull Crushers

The workout

1. 1

   Dumbbell Chest Press (Flat)

   3 × 10

   Lie on bench, press dumbbells upward from chest level, and lower with control.

2. 2

   Dumbbell Front Raise

   3 × 10

   Hold dumbbells in front of thighs, lift straight forward to shoulder level.

3. 3

   Dumbbell Skull Crushers

   3 × 12

   Lie back with dumbbells. Lower toward forehead and extend back up.

4. 4

   Kneeling Push-Up

   3 × 10

   Perform push-ups with knees on the floor for modified support.

5. 5

   Cable Lateral Raise (One Arm)

   2 × 12

   Use a low pulley to raise one arm to the side while keeping elbow slightly bent.

6. 6

   Dead Bug

   2 × 10

   Lie on back, alternate extending opposite arm and leg.

7. 7

   Plank Shoulder Tap

   2 × 12

   Hold high plank, tapping each shoulder with opposite hand.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Lie on one side and raise the top leg upward.