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Intermediate Push Day 7

Seated overhead press, squeeze press, Y-raises, and close-grip floor press.

35 min 10 exercises

The workout

  1. 1

    Standing Band Pull-Backs

    30s

    Pull band to sides while squeezing shoulder blades. Activates upper back and rear delts.

  2. 2

    Dumbbell Shoulder Press Warm-Up

    30s

    Use very light dumbbells for gentle pressing. Warms shoulders and triceps.

  3. 3

    Wall Chest Slides

    30s

    Press arms against wall and slide vertically. Opens up chest and shoulders.

  4. 4

    Barbell Seated Overhead Press

    3 × 8

    Press barbell overhead while seated. Builds strict shoulder strength.

  5. 5

    Dumbbell Squeeze Press

    3 × 10

    Press dumbbells together as you lift. Targets inner chest.

  6. 6

    Overhead Dumbbell Alternating Press

    3 × 10

    Press dumbbells one at a time overhead. Builds shoulder control.

  7. 7

    Incline Dumbbell Y-Raise

    3 × 12

    Raise dumbbells into Y shape. Focuses on upper chest and front delts.

  8. 8

    Close-Grip Barbell Floor Press

    3 × 10

    Press barbell from floor using narrow grip. Strengthens triceps and chest.

  9. 9

    Bent Arm Doorway Stretch

    30s

    Place bent arm on doorway and lean forward. Stretches chest and shoulders.

  10. 10

    Triceps Strap Stretch

    30s

    Hold strap overhead and pull with opposite hand. Lengthens triceps and lats.

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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.