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Intermediate Upper Body: Dumbbell Incline Bench Press & Smith Standing Shoulder Press

A 40-minute upper body session at intermediate level. 10 video-guided movements — including Dumbbell Incline Bench Press and Smith Standing Shoulder Press — using bodyweight, cable machine, dumbbells, machine. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Dumbbell Incline Bench Press

    3 × 8

    Lower dumbbells with control to chest level, press powerfully upwards. Works chest, shoulders, and triceps.

  2. 2

    Smith Standing Shoulder Press

    3 × 10

    Press bar overhead, keeping core tight and elbows slightly forward. Works shoulders and triceps.

  3. 3

    Dumbbell Bent Over Wide Row

    3 × 10

    Hinge at hips, keep back flat, pull dumbbells towards hips with elbows wide. Works lats, rhomboids, and rear delts.

  4. 4

    Cable Neutral Grip Lat Pulldown

    3 × 12

    Pull handle to upper chest, squeezing shoulder blades together, keeping torso upright. Works lats and biceps.

  5. 5

    TRX Bent Knee Inverted Row

    3 × 12

    Pull chest towards handles, squeezing shoulder blades, maintaining a straight body line. Works upper back, lats, and biceps.

  6. 6

    Dumbbell Seated Close Grip Press

    3 × 12

    Press dumbbells together over chest, focusing on triceps contraction. Works triceps, chest, and front deltoids.

  7. 7

    Lever Pec Deck Fly

    3 × 15

    Bring handles together in front of chest, squeezing pectoral muscles. Works chest.

  8. 8

    Cable Rear Delt Row

    3 × 15

    Pull handles towards face with elbows high and out, squeezing shoulder blades. Works rear deltoids and upper back.

  9. 9

    Cable Seated High Row

    3 × 15

    Pull handles towards upper chest, retracting shoulder blades upwards. Works upper traps and rhomboids.

  10. 10

    Diamond Push Up

    3 × 15

    Hands form a diamond under chest, lower chest towards hands, then press up. Works triceps and inner chest.

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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.

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