Beginner Push 1: Chest Press & Front Raise

The workout

1. 1

   Seated Chest Press (Machine)

   3 × 10

   Sit with back against the pad, grip handles, and press forward until arms are extended.

2. 2

   Dumbbell Front Raise

   3 × 10

   Hold dumbbells in front of thighs, lift straight forward to shoulder level.

3. 3

   Triceps Pushdown (Cable)

   3 × 12

   Hold a straight or angled bar attached to a high pulley. Press down until arms are fully extended.

4. 4

   Incline Wall Push-Up

   3 × 10

   Perform push-up with hands on an angled surface like a bench or bar.

5. 5

   Dumbbell Lateral Raise

   2 × 12

   Hold dumbbells at sides, raise arms to shoulder height, keeping a slight bend in elbows.

6. 6

   Seated Knee Lifts

   2 × 12

   Sit tall on a bench or box and lift knees upward one at a time, engaging your core.

7. 7

   Bird Dog

   2 × 10

   On hands and knees, extend one arm and the opposite leg, then return and switch sides.

8. 8

   Standing Side Crunch

   2 × 12

   Stand tall and bring one elbow down toward the same-side knee while lifting the knee up.