Beginner Push 8: Incline Press & Kickbacks

The workout

1. 1

   Incline Dumbbell Press

   3 × 10

   Lie on incline bench and press dumbbells upward focusing on upper chest.

2. 2

   Dumbbell Front Raise

   3 × 10

   Lift dumbbells forward to shoulder level.

3. 3

   Triceps Kickback (Dumbbell)

   3 × 12

   Hinge forward, extend dumbbell behind until arm is straight.

4. 4

   Standard Push-Up

   3 × 10

   Full push-up with hands under shoulders.

5. 5

   Dumbbell External Rotation

   2 × 12

   Hold dumbbell at 90 degree elbow, rotate forearm outward.

6. 6

   Dead Bug

   2 × 10

   Alternate opposite limbs while lying on back.

7. 7

   Plank Shoulder Tap

   2 × 12

   Tap shoulders from high plank position.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Raise top leg while lying on side.