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Advanced Push I: Push Press to Hold & Fly to Squeeze Press

Standing push press to hold, fly to squeeze press, incline press with twist, strict overhead press, and lateral raise drop set.

35 min 10 exercises

The workout

  1. 1

    Wall Clock Shoulder Stretch

    30s

    Reach arms up, out, and down like clock hands. Loosens shoulders and pecs.

  2. 2

    Incline Band Pull-Back

    30s

    Attach band behind and pull back while lying on incline. Activates rear delts and scapula.

  3. 3

    Overhead Reach with Rotation

    30s

    Raise arms overhead and rotate. Mobilizes thoracic spine and shoulders.

  4. 4

    Barbell Standing Push Press to Hold

    45s

    Perform push press and hold overhead. Builds strength and control.

  5. 5

    Dumbbell Fly to Squeeze Press

    45s

    Start with fly, finish with press squeezing dumbbells together. Chest and triceps focus.

  6. 6

    Incline Dumbbell Press with Twist

    45s

    Rotate dumbbells at top of incline press. Works pecs and arms.

  7. 7

    Barbell Strict Overhead Press

    45s

    Press barbell overhead without momentum. Challenges delts and posture.

  8. 8

    Dumbbell Lateral Raise Drop Set

    45s

    Lower weight halfway through set. Trains medial delts under fatigue.

  9. 9

    Wall Pec Stretch with Rotation

    30s

    Place arm on wall and rotate body away. Stretches pecs and biceps.

  10. 10

    Cross-Legged Overhead Reach

    30s

    Sit cross-legged and reach arms up. Opens upper body and relieves shoulder tension.

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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.