4 × 15-20reps - 2010 - 60sec rest

• Lie flat on the bench with feet planted firmly on the floor.

• Grip the bar slightly wider than shoulder-width, palms facing forward.

• Keep shoulders retracted and chest lifted throughout the movement.

• Lower the bar to mid-chest under control, elbows at about 45° to the body.

• Press the bar back up in a straight line, extending arms without locking elbows.

4 × 15-20reps - 2010 - 60sec rest

• Lie flat on the bench with feet planted for stability.

• Hold dumbbells above the chest with palms facing forward.

• Keep wrists straight and elbows at about 45° to the body.

• Lower the dumbbells slowly until elbows are just below bench height.

• Press the dumbbells back up together, extending arms without locking elbows.

4 × 15-20reps - 2010 - 60sec rest

• Start in a high plank with hands under shoulders, body forming a straight line from head to heels.
• Engage your core and squeeze glutes to keep hips level.
• Lower your chest towards the floor by bending elbows at about 45° from your sides.
• Keep elbows tucked slightly in — avoid flaring them out.
• Push through your palms to return to the start without locking elbows.

4 × 15-20reps - 2010 - 60sec rest

• Sit on the edge of a bench or chair, hands gripping beside your hips, fingers forward.
• Walk feet forward and straighten legs, heels on the floor.
• Slide hips off the edge, keeping your back close to the bench.
• Bend elbows to lower your body until arms are about 90°.
• Press through your palms to return to the start, keeping elbows tucked in.