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Intermediate Push 4: Incline Fly & Dip

Intermediate Push Day Program 4

60 min 8 exercises

The workout

  1. 1

    Incline Dumbbell Fly

    3 × 8

    On incline bench, open arms wide and bring together.

  2. 2

    Dumbbell Front Raise

    3 × 10

    Lift dumbbells forward to shoulder level.

  3. 3

    Dip (Assisted or Bodyweight)

    3 × 12

    Lower and press body up on parallel bars.

  4. 4

    Push-Up

    3 × 10

    Standard push-up with proper form.

  5. 5

    Barbell Front Raise

    2 × 12

    Lift barbell to shoulder height and lower.

  6. 6

    Bird Dog

    2 × 10

    Extend opposite arm and leg.

  7. 7

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  8. 8

    Standing Side Crunch

    2 × 12

    Crunch elbow to knee.

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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.