All workouts

Beginner Push C: Floor Press & Arnold Press

Floor press, Arnold press, and front-to-lateral raises.

30 min 10 exercises

The workout

  1. 1

    Wall Shoulder Rolls

    30s

    Lean back against a wall and slowly roll shoulders. Improves posture and warms delts.

  2. 2

    Chest Expansion Pulls

    30s

    Clasp hands behind and pull back to expand chest. Opens anterior shoulder and chest.

  3. 3

    Overhead Reach to Side Bend

    30s

    Reach both arms overhead and lean side to side. Mobilizes torso and shoulders.

  4. 4

    Dumbbell Floor Press

    45s

    Lie flat and press dumbbells from chest to full extension. Safe option for beginners.

  5. 5

    Dumbbell Arnold Press

    45s

    Start with palms facing you and rotate outward during overhead press. Hits all shoulder heads.

  6. 6

    Dumbbell Chest Squeeze Press

    45s

    Hold dumbbells close together while pressing upward. Increases chest engagement.

  7. 7

    Dumbbell Overhead Triceps Press (One Arm)

    45s

    Use one arm to press dumbbell overhead. Focuses on isolating triceps.

  8. 8

    Dumbbell Front Raise to Lateral Raise

    45s

    Alternate raising dumbbells forward and to the side. Works front and lateral delts.

  9. 9

    Wall Chest Opener

    30s

    Stand next to wall and turn torso away to stretch chest.

  10. 10

    Shoulder Cross-Body Pull

    30s

    Pull one arm across body with opposite hand. Stretches rear deltoid and shoulder.

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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.