All workouts

Intermediate Push: Dumbbell Standing Overhead Press & Lever Lying Chest Press

A 40-minute push session at intermediate level. 10 video-guided movements — including Dumbbell Standing Overhead Press and Lever Lying Chest Press — using barbell, bodyweight, cable machine, dumbbells, kettlebell, trx. Follow along with demo clips, timed rests and set logging.

40 min 10 exercises

The workout

  1. 1

    Dumbbell Standing Overhead Press

    3 × 8

    Press dumbbells directly overhead, engaging your core and glutes. Works shoulders and triceps.

  2. 2

    Lever Lying Chest Press

    3 × 10

    Drive through the handles, keeping your back pressed firmly against the pad. Works chest, shoulders, and triceps.

  3. 3

    Dumbbell Incline Palm In Press

    3 × 10

    Press dumbbells up and slightly together, palms facing each other throughout the movement. Works upper chest and front deltoids.

  4. 4

    Kettlebell Seated Two Arm Military Press

    3 × 10

    Press kettlebells overhead with a strict motion, keeping your core braced and back straight. Works shoulders and triceps.

  5. 5

    Dumbbell Single Arm Floor Press

    3 × 12

    Press the dumbbell straight up, elbow tucked and core engaged. Works chest, triceps, and core stability.

  6. 6

    Deep Push Up

    3 × 15

    Lower your chest below your hands for a greater stretch, then powerfully push back up. Works chest, shoulders, and triceps.

  7. 7

    Cable Standing Neutral Grip Fly

    3 × 15

    Bring handles together in front of your chest, squeezing your pecs at the peak contraction. Works chest.

  8. 8

    Barbell Lying Triceps Extension

    3 × 12

    Lower the barbell towards your forehead, keeping elbows fixed and wrists strong. Works triceps.

  9. 9

    Cable Alternate Triceps Extension

    3 × 15

    Extend one arm fully, focusing on triceps contraction, keeping your elbow tucked in. Works triceps.

  10. 10

    Suspension Triceps Extension

    3 × 15

    Lean forward and extend your arms, keeping your body straight and elbows narrow. Works triceps and core stability.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

More workouts to try

40 minDevelopment StrengthProgress with compound movements40 minIntermediate FW Functional 1Barbell thrusters, lateral lunge upright rows, RDL to row, step-up lateral raises, and renegade row push-ups.40 minIntermediate FW Functional 4Front squat to push press, curtsy lunge lateral raises, deadlift to shrug, kneeling Arnold press, and renegade row punch.40 minIntermediate FW Functional 5Split squat curls, deadlift to upright row, high pull to shrug, step-up press, and push-up cross reach.40 minIntermediate FW Functional 2Push press, reverse lunge to press, bent-over row to deadlift, squat to front raise, and plank DB pass-through.40 minIntermediate FW Functional 6Back squat to press, single-leg step-down, upright row to front raise, front rack reverse lunge, and plank drag row.

Train with a plan built around you

Training, nutrition and courses in one appWhy one connected plan beats stitching three subscriptions together.What a personal trainer actually costsIn-person rates compared with online coaching — and where Visionary lands.