Beginner Push 3: Dumbbell Floor Press & Overhead Extension

The workout

1. 1

   Dumbbell Floor Press

   3 × 10

   Lie on back on floor with dumbbells. Press them upward and lower until elbows touch ground.

2. 2

   Seated Dumbbell Shoulder Press

   3 × 10

   Sit with back supported, press dumbbells overhead from shoulder level.

3. 3

   Resistance Band Pushdown

   3 × 12

   Attach band high and push down to full arm extension, squeezing triceps.

4. 4

   Wall Push-Up

   3 × 10

   Face a wall, place hands flat, and perform push-ups at an angle.

5. 5

   Wall Front Raise (Isometric)

   2 × 12

   Stand against wall with arms raised in front, pressing gently into wall and holding.

6. 6

   Seated Knee Lifts

   2 × 12

   Sit tall and lift knees one at a time, engaging core.

7. 7

   Bird Dog

   2 × 10

   On hands and knees, extend one arm and the opposite leg.

8. 8

   Standing Side Crunch

   2 × 12

   Bring one elbow down toward the same-side knee while lifting the knee up.