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Advanced Push G: Standing Pin Press & Incline Fly to Close Press

Standing pin press, incline fly to close press, push press with hold, Z-press with dumbbells, and alternating incline raises.

35 min 10 exercises

The workout

  1. 1

    Incline Wall Reach

    30s

    Reach arms upward while keeping back on incline wall. Warms shoulders and thoracic spine.

  2. 2

    Band-Resisted Pec Stretch Pull

    30s

    Stretch band diagonally across body. Opens chest and shoulders.

  3. 3

    Overhead Band Shoulder Flexion

    30s

    Raise arms overhead with resistance. Activates upper back and scapular muscles.

  4. 4

    Barbell Standing Pin Press

    45s

    Press barbell from set pins. Builds lockout strength and triceps.

  5. 5

    Dumbbell Incline Fly to Close Press

    45s

    Perform fly, then bring dumbbells together to press. Works chest and inner pec.

  6. 6

    Barbell Push Press with Hold

    45s

    Pause overhead during push press. Improves stability and overhead strength.

  7. 7

    Dumbbell Z-Press

    45s

    Seated on floor, press dumbbells up. Challenges core and shoulders.

  8. 8

    Alternating Incline Dumbbell Raise

    45s

    Raise one arm at a time from incline. Hits upper pecs and anterior delts.

  9. 9

    Chest and Biceps Wall Stretch

    30s

    Lean into wall with arms extended. Opens chest and biceps.

  10. 10

    Shoulder Wall Slide Stretch

    30s

    Slide arms up wall and stretch upward. Mobilizes scapula and thoracic spine.

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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.