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Intermediate Push 8: Flat Press & Kickback

Intermediate Push Day Program 8

60 min 8 exercises

The workout

  1. 1

    Flat Barbell Bench Press

    3 × 8

    Press bar from chest to extension.

  2. 2

    Seated Dumbbell Press

    3 × 10

    Press dumbbells overhead seated.

  3. 3

    Triceps Kickback (Dumbbell)

    3 × 12

    Extend dumbbell behind until arm is straight.

  4. 4

    Push-Up (Wide Grip)

    3 × 10

    Push-up with wider hand placement.

  5. 5

    Cable Lateral Raise

    2 × 12

    Use cable to raise arm to the side.

  6. 6

    Dead Bug

    2 × 10

    Alternate opposite limbs.

  7. 7

    Standing Side Crunch

    2 × 12

    Crunch elbow to knee.

  8. 8

    Bird Dog

    2 × 10

    Extend opposite arm and leg.

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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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