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Advanced Push D: Floor Press & Neutral Grip Overhead Press

Floor press, neutral grip overhead press, incline close-grip press, incline hex press, and alternating overhead raises.

35 min 10 exercises

The workout

  1. 1

    Band Dislocates

    30s

    Hold band wide and move over and behind head. Mobilizes shoulders and pecs.

  2. 2

    Wall Scapular Slide with Lift-Off

    30s

    Slide arms up and lift off wall. Activates shoulder stabilizers.

  3. 3

    Prone Chest Opener Stretch

    30s

    Lie face down and sweep arm out. Stretches chest and front shoulder.

  4. 4

    Barbell Floor Press

    45s

    Press barbell from floor. Emphasizes triceps and chest with reduced range.

  5. 5

    Dumbbell Neutral Grip Overhead Press

    45s

    Press dumbbells overhead with palms facing. Safer for shoulders.

  6. 6

    Barbell Incline Close-Grip Press

    45s

    Narrow grip on incline bench. Targets upper chest and triceps.

  7. 7

    Dumbbell Incline Hex Press

    45s

    Press dumbbells together from incline. Builds upper chest and delts.

  8. 8

    Alternating Dumbbell Overhead Raise

    45s

    Lift dumbbells overhead one at a time. Improves unilateral control.

  9. 9

    Wall Shoulder Opener with Rotation

    30s

    Lean into wall and rotate torso. Stretches pecs and shoulder capsule.

  10. 10

    Cross-Leg Chest Pull

    30s

    Pull arm across body with opposite leg crossed. Opens shoulder and traps.

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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.