Phase 1 Intermediate: Day 1

Plant your feet firmly below your knees for stability.

Chest up to ensure you're working the right muscles.

Activate your core to support your lower back.

Although one arm is lifting at a time, keep both shoulders pressed down and into the bench – don't flatten your upper back.

If you have trouble maintaining stability, switch to a floor press.

Shoulders down, away from your ears.

Activate your core, tuck in your butt and squeeze your glutes.

If you're unable to hold good form, start with a floor press to build your upper-body strength.

Shoulders down and away from your ears – engaging your lats will help keep them down.

Plant your feet firmly below your knees for stability.

Chest up to ensure you're working the right muscles.

Activate your core to support your lower back.

If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.

Keep your elbows at a fixed angle, don't allow them to fully extend.

Start with a lighter weight and focus on good form to avoid putting your shoulders at risk.

If you struggle with control and stablity, you can hit similar muscle groups with the incline press within a more controlled range of motion.

Chest up and elbows in, to ensure your shoulders and elbows are moving correctly.

Maintain an activated core.

You want to feel the squeeze at the back of your arms when they lock down.

Don't slouch as this can lead to the wrong muscles compensating.

A cable-free alternative to work your triceps.

Adjust your grip on the rope if you experience any wrist or elbow pain.

Keep your core activated.

You want to feel a squeeze at the back of your arms when they lock down.

Turn your hands out slightly at the bottom of the push to increase muscle contraction.

Don't slouch as this can lead to the wrong muscles compensating.

If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.