Beginner Push 6: Machine Press & Band Chest Fly

The workout

1. 1

   Machine Chest Press

   3 × 10

   Sit with back against pad, press handles forward.

2. 2

   Machine Shoulder Press

   3 × 10

   Press handles upward from shoulder level.

3. 3

   Overhead Triceps Extension (Dumbbell)

   3 × 12

   Hold dumbbell overhead, lower behind head and extend.

4. 4

   Resistance Band Chest Fly

   3 × 10

   Hold band behind back, bring arms forward in a fly motion.

5. 5

   Resistance Band Front Raise

   2 × 12

   Step on band and raise handles forward to shoulder height.

6. 6

   Dead Bug

   2 × 10

   Alternate extending opposite arm and leg while lying on back.

7. 7

   Plank Shoulder Tap

   2 × 12

   Tap shoulders alternately from high plank.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Raise top leg upward while lying on side.