Beginner Push 9: Pec Deck & Arnold Press

The workout

1. 1

   Pec Deck Machine

   3 × 10

   Bring arms together in front of chest on the machine.

2. 2

   Seated Arnold Press

   3 × 10

   Start with palms facing you, rotate outward as you press overhead.

3. 3

   Cable Overhead Triceps Extension

   3 × 12

   Face away from cable, extend arms overhead.

4. 4

   Close-Grip Push-Up

   3 × 10

   Hands closer than shoulder width for triceps focus.

5. 5

   Resistance Band Lateral Raise

   2 × 12

   Step on band and raise handles outward to shoulder level.

6. 6

   Heel Taps

   2 × 20

   Lie on back, tap heels side to side by crunching obliques.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Elbow to same-side knee.