Beginner Push 2: Pec Deck & Shoulder Press

The workout

1. 1

   Pec Deck Machine (Chest Fly)

   3 × 10

   Sit at the machine with arms on pads. Bring arms together in front of chest and return slowly.

2. 2

   Machine Shoulder Press

   3 × 10

   Sit upright and press handles upward from shoulder level, keeping wrists and elbows aligned.

3. 3

   Assisted Bench Dip

   3 × 12

   Use feet on the floor or a support behind you to assist with lowering and pressing up.

4. 4

   Incline Push-Up (Knees)

   3 × 10

   Place hands on an elevated surface and knees on the floor. Perform push-ups.

5. 5

   Cable Front Raise

   2 × 12

   Lift a cable handle straight in front of body to shoulder height with one or both arms.

6. 6

   Dead Bug

   2 × 10

   Lie on back with arms and legs raised, lower opposite limbs while keeping core tight.

7. 7

   Plank Shoulder Tap

   2 × 12

   Hold a high plank, tapping each shoulder with the opposite hand, minimizing hip rotation.

8. 8

   Side-Lying Leg Raise

   2 × 12

   Lie on one side and raise the top leg upward, keeping it straight and controlled.