All workouts

Intermediate Push Day 5

Standing overhead press, skull crushers, leaning lateral raises, and floor press.

35 min 10 exercises

The workout

  1. 1

    Dynamic Chest Hug

    30s

    Swing arms wide and hug chest alternately. Warms pecs and shoulders.

  2. 2

    Light Dumbbell Scaption Raise

    30s

    Lift dumbbells diagonally forward at 30-degree angle. Activates stabilizers.

  3. 3

    Shoulder Pass-Throughs

    30s

    Move band or stick from front to back overhead. Opens shoulders.

  4. 4

    Standing Barbell Overhead Press

    3 × 8

    Press barbell overhead from standing. Strengthens delts and triceps.

  5. 5

    Incline Dumbbell Chest Press

    3 × 10

    Press dumbbells from incline bench. Targets upper chest.

  6. 6

    Dumbbell Skull Crushers

    3 × 10

    Lie down and extend dumbbells from forehead. Works triceps.

  7. 7

    Leaning Lateral Raise

    3 × 12

    Hold onto stable surface and raise opposite arm. Intensifies lateral delts.

  8. 8

    Feet-Up Dumbbell Floor Press

    3 × 10

    Press dumbbells from floor with feet raised. Engages core and chest.

  9. 9

    Door Frame Shoulder Stretch

    30s

    Hold frame and twist torso away. Stretches front delt and pec.

  10. 10

    Overhead Triceps Wall Stretch

    30s

    Reach behind head and press elbow back. Stretches triceps.

Get a personalised plan built around your goals, equipment and level.

Build my plan

Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.