Bench press
Sets 4 Reps 6
Lie on a flat bench holding a barbell with an overhand grip, hands just wider than shoulder-width apart. Drive your feet hard into the floor and press the weight straight up powerfully, then lower slowly to the start position.
Decline bench press
Sets 3 Reps 8
Lie on a bench set at a slight decline, holding barbell with an overhand grip, hands just wider than shoulder-width apart. Press the weight straight up powerfully, then lower slowly to the start position.
Incline bench press
Sets 3 Reps 10
Lie on a bench set at a 45° angle holding a bar with an overhand grip, hands just wider than shoulder-width apart. Drive your feet hard into the floor and press the weight straight up powerfully, then lower slowly to the start position.
Overhead press
Sets 2 Reps 12
With your feet shoulder-width apart, hold a barbell level with the top of your chest, hands just wider than shoulder-width apart. Keep your core and glutes braced so your hips don’t tilt forwards and press the bar straight overhead, driving your head forwards as you straighten your arms to engage your upper back. Lower back to the start.
Clap press-up
Sets 1 Reps 15Get into the top of a press-up position with your hands directly under your shoulders. Bend your arms to lower your chest almost to the floor, then drive up explosively to bring your hands off the ground and clap in front of your chest. Quickly put your hands back out to brace your fall and continue into the next rep. If you’re struggling, pause briefly between each rep.
