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Advanced Push: Barbell Z Press & Barbell Decline Bench Press

A 45-minute push session at advanced level. 10 video-guided movements — including Barbell Z Press and Barbell Decline Bench Press — using barbell, bodyweight, cable machine, dumbbells. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    Barbell Z Press

    4 × 5

    Sit tall, press overhead without leaning back. Works shoulders and triceps.

  2. 2

    Barbell Decline Bench Press

    4 × 6

    Lower the bar to your lower chest, driving through the press. Works chest, triceps, and anterior deltoids.

  3. 3

    Handstand Push Up

    4 × 5

    Control your descent and press powerfully to full extension. Works shoulders, triceps, and upper chest.

  4. 4

    TRX Self Assisted Chest Dip

    4 × 8

    Use TRX for assistance as needed, lowering to full depth. Works chest, triceps, and shoulders.

  5. 5

    Landmine Kneeling One Arm Shoulder Press

    4 × 10

    Maintain core stability, pressing the handle overhead without rotation. Works shoulders, triceps, and core.

  6. 6

    Cable Single Arm Bench Press

    4 × 10

    Keep your torso stable, pressing the handle straight forward. Works chest, shoulders, triceps, and core.

  7. 7

    Dumbbell Arnold Press

    4 × 12

    Start palms facing you, rotate as you press overhead to full extension. Works all heads of the deltoid and triceps.

  8. 8

    Dumbbell Incline Fly

    4 × 15

    Maintain a slight bend in elbows, feeling the stretch at the bottom. Works chest and anterior deltoids.

  9. 9

    Ez Barbell Decline Triceps Extension

    4 × 15

    Keep elbows tucked, lowering the bar towards your forehead. Works triceps for isolation.

  10. 10

    Deep Push Up Hold

    30s

    Hold a deep push-up position with chest just above the floor. Works chest, shoulders, and triceps endurance.

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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.

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