To make the most of this lift, it’s best to do it in the squat rack so you don’t have to heave the bar off the floor and into position. So start with the barbell set up in the rack at mid-chest height.

Grab the bar with hands slightly wider than shoulder-width, palms facing forwards. With barbell overhead presses you might find it easier on your wrist to use a hook grip, where your thumb is over the bar rather than under it. Try both versions to see what you’re more comfortable with.

Stand close to the bar and bend your knees so you’re in a quarter squat, contract your core and glutes and drive up with your legs to stand and take the bar off the rack support. This means your lower back is protected when you pick up the weight. Take a couple of steps back so you’ve got room to raise the bar.

Stand with your feet together, like a soldier on parade and squeeze your glutes and core muscles hard to give you a solid base to press from.

Keep them tensed throughout. If you start to go soft in the middle you’ll lose power, arch your back and put pressure on your spine. If that starts to happen, set the weight down.

With the bar level with your chin, make sure your elbows are pointing forwards rather than flaring out to your sides.

This means you’ll recruit more of your front and side deltoids and pec muscles to help you lift heavier and with more control.

As you press up and lower down, try to keep your elbows pointing forwards.

Now’s the time to drive, soldier.

Take a sharp breath in, tense your glutes and torso, and drive the bar straight up, breathing out as you press. As you near full extension, push your head forwards so your biceps align closely with your ears to ensure good form and ensure you don’t arch your back.

As you lower the bar under control to chin level, move your head back slightly so you don’t clip your forehead on the way down. Keep your core tensed throughout the set. Once you’ve put the weight down you can relax.

At ease, soldier. Good job.

Push Press

Dumbbell variation

kettlebell press

machine press

plate loaded press

1-Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.

Straighten your arms, keep your knees bent and cross your lower legs.

2-Retract your shoulder blades to reduce the stress on the shoulder joints.

3-Keeping your body stable and core engaged, pull your body up until your chin becomes aligned with the bar.

4-Pause for one to two seconds at the top, with the biceps under maximum tension. Slowly lower to the start position.

Whatever you do, don’t get in the habit of doing half reps and chasing numbers. Instead of being fixated on numbers, get fixated on form.

A proper chin-up means getting your chin over the bar at the top, and then lowering until your arms are straight.

Band assisted

Partner assisted

Negative chin ups

Pull ups

Inverted rows

1) Stand tall with your feet hip distance apart, Dumbbells at the ready , arms straight at the side of the body, eyes forward, chest up , take a deep breath, brace core.

2) Take a large step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge at least. Push off front leg to rise back up to start, and repeat on the other side.

Unilateral lunge

Barbell lunges

Bodyweight lunges

Reverse lunges

Assisted lunges

1-Start by adjusting the machine so your thighs and torso sit comfortably on the pads when you’re lying face down, kees of the edge of pad.

2-The lever on the back/bottom of the machine should sit just below your calf muscles when your legs are straight.

3-Grasp the handles on the front of the machine and brace yourself – it’s time to curl

4-Bring the legs as close as you possibly can without hips rising off the pad.

5-Slowly lower the legs tp start position and repeat for given reps and tempo.

Seated leg curl

Single leg curl

Stability ball leg curl

Good morning

GHR

Good morings

RDL

Lying on your back on a bench, hold a pair of dumbbells directly above your sternum, palms facing each other.

Pull your shoulder blades together, and slightly stick out your chest. Raise both dumbbells to until arms are extended. Pause, and then bring the dumbbells back to the starting position.

PUSH UPS

INCLINE PRESS

DECLINE PRESS

FLOOR PRESS

BARBELL PRESS

SMITH MACHINE

MACHINE CHEST PRESS

PLATE LOADED PRESS

Set the pulley at the lowest rung on the machine depending on the machine set up

Place your feet on the pads available, if there are no pads, find a step and place that in front of the machine before placing your feet on it.

Begin by having your arms completely outstretched as this move targets the lats and this position best engages the area.

Keep your head, back and spine neutrally aligned, with your chest elevated and core engaged.

With a small bend in your knees, pull the attachment in towards your body to just below the naval, initiating the move by driving your elbows towards your hips, keeping the elbows in.

As the attachment reaches your torso, squeeze your lats and shoulder blades, holding the contraction for 1-2sec.

Reverse to the start and repeat for the desired number of reps.