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Intermediate Push 2: Bench Press & Arnold Press

Intermediate Push Day Program 2

60 min 8 exercises

The workout

  1. 1

    Barbell Bench Press

    3 × 8

    Lie on bench, grip bar wider than shoulders, press upward.

  2. 2

    Arnold Press (Dumbbell)

    3 × 10

    Start palms facing you, rotate outward as you press overhead.

  3. 3

    Skull Crushers (EZ Bar)

    3 × 12

    Lower bar toward forehead, extend back up.

  4. 4

    Close-Grip Push-Up

    3 × 10

    Hands closer than shoulder width for triceps focus.

  5. 5

    Dumbbell Upright Row

    2 × 12

    Pull dumbbells up close to body to shoulder height.

  6. 6

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  7. 7

    Plank Shoulder Tap

    2 × 12

    Tap shoulders from plank.

  8. 8

    Side-Lying Leg Raise

    2 × 12

    Raise top leg on side.

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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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