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Beginner Push: Ez Barbell Bench Press & Dumbbell Palms In Incline Bench Press

A 30-minute push session at beginner level. 10 video-guided movements — including Ez Barbell Bench Press and Dumbbell Palms In Incline Bench Press — using barbell, bodyweight, dumbbells, resistance band. Follow along with demo clips, timed rests and set logging.

30 min 10 exercises

The workout

  1. 1

    Ez Barbell Bench Press

    3 × 10

    Lower the bar slowly to your mid-chest, keeping elbows tucked slightly. Push the bar back up. Works chest, triceps, and shoulders.

  2. 2

    Dumbbell Palms In Incline Bench Press

    3 × 10

    Lie on an incline bench, press dumbbells up with palms facing each other. Lower with control. Works upper chest, shoulders, and triceps.

  3. 3

    Push Up

    3 × 10

    Start in a plank position, lower your chest towards the floor, then push back up. Keep your body straight. Works chest, shoulders, and triceps.

  4. 4

    Barbell Reverse Grip Overhead Press Shoulde

    3 × 10

    Hold barbell with palms facing you, press overhead until arms are fully extended. Control the descent. Works shoulders and triceps.

  5. 5

    Resistance Band Y Press

    3 × 12

    Stand on the band, press arms up and out into a 'Y' shape. Control the movement. Works shoulders and upper back.

  6. 6

    Band Incline Chest Press

    3 × 12

    Anchor band low, press handles up and forward on an incline. Squeeze your chest at the top. Works chest and triceps.

  7. 7

    Dumbbell Lying Triceps Extension On Floor

    3 × 12

    Lie on your back, extend dumbbells straight up, then bend elbows to lower to temples. Works triceps.

  8. 8

    Dumbbell Seated Triceps Extension Uppe

    3 × 12

    Sit tall, hold one dumbbell with both hands, extend overhead. Lower behind head, then press up. Works triceps.

  9. 9

    Dumbbell Standing French Press

    3 × 12

    Stand tall, hold one dumbbell with both hands, extend overhead. Lower behind head, then press up. Works triceps.

  10. 10

    Bench Dip On Floor

    3 × 15

    Place hands on floor, fingers facing forward, extend legs. Lower your hips by bending elbows. Works triceps and shoulders.

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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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