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Beginner Push Day 9

Flat chest fly, seated press, and incline close press.

30 min 10 exercises

The workout

  1. 1

    Wall Chest Expansions

    30s

    Stand tall and press palms into the wall behind. Opens chest and front shoulders.

  2. 2

    Overhead Dumbbell Shrugs

    30s

    Hold light dumbbells and shrug shoulders while arms are overhead.

  3. 3

    Chest Hug Pulls

    30s

    Wrap arms around body and alternate top arm each time. Mobilizes chest and rear delts.

  4. 4

    Flat Dumbbell Chest Fly

    45s

    Lie flat and open arms with dumbbells in a wide arc. Trains pecs and chest control.

  5. 5

    Dumbbell Seated Press with Support

    45s

    Back-supported dumbbell press. Ideal for isolating shoulders with stability.

  6. 6

    Incline Dumbbell Close Press

    45s

    Press dumbbells together on incline. Targets triceps and upper chest.

  7. 7

    Dumbbell Front Raise with Hold

    45s

    Raise dumbbells forward and pause briefly at the top. Works anterior delts.

  8. 8

    Overhead Dumbbell Triceps Extension (One Arm)

    45s

    Lift dumbbell behind head with one arm and extend. Isolates triceps.

  9. 9

    Chest Stretch with Interlaced Hands

    30s

    Clasp hands behind and lift gently. Opens chest and biceps.

  10. 10

    Cross-Body Shoulder Stretch

    30s

    Pull one arm across the chest to stretch shoulder and upper back.

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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.