Beginner Push E: Flat Chest Press & Arnold Press

The workout

1. 1

   Shoulder Shrugs

   30s

   Lift shoulders up and down to activate traps and warm the upper body.

2. 2

   Chest Hug Stretch

   30s

   Wrap arms around chest and squeeze. Loosens chest and shoulders.

3. 3

   Overhead Arm Reaches

   30s

   Stretch arms overhead and reach alternately. Prepares shoulders and lats.

4. 4

   Flat Dumbbell Chest Press

   45s

   Press dumbbells from chest while lying flat. Builds foundational chest strength.

5. 5

   Seated Dumbbell Arnold Press

   45s

   Seated version of the Arnold Press. Focuses on delts while supporting the back.

6. 6

   Incline Dumbbell Chest Fly

   45s

   Open arms wide while lying on incline bench. Stretches and strengthens upper chest.

7. 7

   Dumbbell Front Raise (Alternating)

   45s

   Lift one dumbbell at a time to shoulder height. Isolates anterior delts.

8. 8

   Dumbbell Overhead Triceps Extension (Seated)

   45s

   Press dumbbell overhead with both hands from seated position. Targets triceps safely.

9. 9

   Wall Chest Stretch

   30s

   Press palm against wall and turn body. Stretches pecs and front shoulder.

10. 10

    Behind-the-Head Triceps Stretch

    30s

    Reach arm behind head and gently pull. Stretches triceps and lat.