# Copie de « Push & Core Stability »

You'll build a stronger, more defined chest and shoulders with stable pressing movements that protect your lower back. Two pressing angles plus targeted arm work — efficient and safe.

## Warm-up

- 1 × 30s Arm Circle
- 1 × 12 Lateral Raise - Dumbbell
- 1 × 8 Push-Up

## Main

- 4 × 10 Dumbbell Press (Incline) - Dumbbell
- 3 × 10 Overhead Press - Barbell
- 3 × 8 Dip - Bench
- 3 × 12 Triceps Press (Seated) - Dumbbell

## Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Hand Clasp Stretch (Behind the Back)
- 1 × 30s Triceps Stretch - Overhead