Overhead Push

40–45 min Strength Push Shoulders Vertical

Standing Dumbbell Shoulder Press, Arnold Press, Pike Push-Ups, Lateral Raises, then an overhead triceps finisher. Every press goes up, not forward. Stop with two or three reps left.

How it runs. Ten-minute warm-up, then the list. Four sets on the shoulder press, then three. Rest 90 seconds on the presses and 60 seconds on the rest. One pass is the session.

How to read ahead. Do to go one move at a time.

Warm-up

1 Marching in Place

2 minutes

Easy march. Arms swing high.

Option. Tiny steps count. Hold a chair if balance feels unsure.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

2 Arm Circles

45 seconds

Small circles, then bigger. Both ways.

Option. Skip a direction if a shoulder complains.

Stop if. The shoulder pinches or the neck takes over.

Show the steps

1
Stand tall with arms extended straight out to the sides.
2
Make small forward circles with your arms.
3
Let the circles grow a little as the shoulders warm up.
4
Reverse direction and make backward circles.
5
Keep shoulders down and core braced.
6
Breathe steadily.

Another way

3 Wall Angels

1–2 set, 8–10 reps

Back and head on the wall. Slide the arms up as far as the ribs stay down.

Option. Smaller range if the shoulders are tight.

Stop if. A shoulder pinches or the neck shrugs the work.

Show the steps

1
Stand with your back, butt, and head against a wall.
2
Place your arms in a W shape with elbows at 90 degrees.
3
Slowly slide your arms up the wall into a Y shape.
4
Keep your wrists and elbows touching the wall if possible.
5
Slide back down to the W position.
6
Move slowly and keep your core braced.

Another way

4 Band External Rotation

1 set, 12–15 per side

Elbow pinned to your side. Rotate out slowly, then back.

Option. No band? Lie on your side, elbow bent, and rotate the forearm toward the ceiling with an empty hand. Two-second pause at the outside.

Show the steps

1
Anchor a light band at about elbow height. Stand side-on so the band pulls across your body toward the working elbow.
2
Hold the band with the far hand. Bend that elbow to about 90°. Tuck a small towel between upper arm and ribs if you have one.
3
Soft knees. Soft neck. Brace lightly so the ribs stay quiet.
4
Rotate the forearm outward against the band without letting the upper arm leave your side. Stop before the shoulder shrugs.
5
Return slowly to the start. Finish the set, then switch sides.
6
If the front of the shoulder pinches or the shrug takes over, lighten the band or switch to the side-lying empty-hand version.

Another way

Main

5 Dumbbell Shoulder Press

4 sets, 6–10 reps

Stand tall, ribs down, glutes tight. Palms in or slightly turned. Press up and slightly forward to a soft lockout, biceps beside the ears. Lower to chin height. First set light.

Option. Barbell Overhead Press, 4 sets of 5–8. Seated with a back rest if standing arches the back.

Stop if. A shoulder pinches or aches at the top, the pain is still there the next day, or the ribs flare and the low back arches to finish.

Show the steps

1
Sit with your back supported, kneel on one knee, or stand tall. Hold the dumbbells at shoulder height, palms facing in or turned slightly forward.
2
Set your elbows a little in front of your body, about halfway between pointing forward and out to the side.
3
Brace lightly and keep your ribs down. Squeeze your glutes if you are standing or kneeling.
4
Press up and slightly in until your arms are long beside your ears. Your head moves through as the bells pass your face.
5
Lower slowly back to shoulder height on the same path.
6
Breathe out as you press, in as you lower.

Another way

6 Arnold Press

3 sets, 8–12 reps

Start palms facing you at chin height. Turn the palms out as you press. Reverse on the way down. Lighter than your shoulder press.

Option. Skip the turn and press with palms in.

Show the steps

1
Hold dumbbells at the shoulders, palms facing you. Elbows slightly in front of the ribs, not flared to a T. Soft knees. Brace.
2
Press the bells overhead while the palms turn to face forward. Smooth path — no snap.
3
Finish with long arms and packed shoulders, not shrugged into the ears. Ribs stay down. Do not lean back.
4
Lower with the reverse turn until the palms face you again at the shoulders.
5
Breathe out on the way up, in on the way down. Keep the neck long.
6
Stop or switch to Dumbbell Shoulder Press if the shoulders pinch, the wrists fold, or the lower back arches.

Another way

7 Pike Push-Ups

3 sets, 5–10 reps

Hips high, head travels toward a spot in front of the hands. Elbows track back, not out. Stop short of the floor.

Option. Hands on a bench to start. Feet on a step for the next gear.

Show the steps

1
Start in downward dog position with hips high.
2
Bend your elbows to lower your head toward the floor.
3
Keep your body in an inverted V shape.
4
Press back up to start.
5
Keep core tight.
6
Breathe out as you press up.

Another way

8 Lateral Raises

3 sets, 12–20 reps

Light dumbbells. Lead with the elbows, slight bend. Lift to shoulder height, no higher. Lower for two seconds.

Option. One arm at a time, free hand on a wall. Bands work too.

Show the steps

1
Stand tall with light dumbbells at your sides, palms facing in.
2
Lead with your elbows and raise arms out to the sides.
3
Stop when arms reach shoulder height.
4
Lower with control.
5
Keep a slight bend in your elbows.
6
Avoid shrugging your shoulders.

Another way

9 Overhead Tricep Extension

2–3 sets, 10–15 reps

One dumbbell, both hands. Seated. Elbows point up, only the forearms move. Lower behind the head for a deep stretch.

Option. Three-second lower on the last set.

Show the steps

1
Hold one dumbbell with both hands overhead, arms extended.
2
Bend your elbows to lower the weight behind your head.
3
Keep your upper arms close to your ears.
4
Straighten your arms back up.
5
Squeeze your triceps at the top.
6
Move with control.

Another way

Mobility

10 Open Book Rotation

6–8 per side

Side-lying, knees stacked. Open the top arm across and follow it with your eyes. Breathe out at the end range.

Option. Smaller range if the shoulder or low back protests.

Show the steps

1
Lie on your side with knees bent and stacked, arms extended in front of you at shoulder height.
2
Keeping the knees together, slowly open the top arm and rotate the chest toward the ceiling.
3
Follow the hand with your eyes and let the upper back do the rotating.
4
Pause in the open position, then return with control.
5
Breathe into the stretch.
6
Finish the set and switch sides.

Another way

Optional practice, not a test. Sit with a back rest whenever the lower back arches. Stop the set if a shoulder pinches at the top; press a little forward of the ear, not behind it.