Upper-body workout - Beginner

Think rotation, not elevation – your shoulders should rotate upward rather than lifting up your traps.

Engage your core and glutes to prevent arching of your lower back.

If you're a beginner, close your fists when gripping the bar so it doesn't slip out.

Engage your core.

Keep your collarbone up.

Only pull the bar down as low as you can without your shoulders rotating internally – this is usually down to around nose level.

Grip the bar in line with your shoulders – anything narrower may cause excessive internal rotation of your shoulders.

Plant your feet underneath your knees, with knees pointing outward, to engage glutes and stabilize your body.

Chest up and focus on pressing through your palms to ensure you're working the right muscles.

Engage your core to support your lower back.

If you're a beginner, close your fists when gripping the bar.

Select a weight that allows you to maintain control throughout.

Shoulders down so your traps don't take over.

Keep your head and spine neutral throughout the movement.

Activate your core.

Elbows should remain shoulder width apart – avoid flaring out or drawing closer in, as this can cause elbow strain.

Aim to bring the bar down slightly above your forehead.

Focus on feeling the squeeze at the back of your arms as they lock out.

Select a weight of plate that you can safely control through the full movement.

Engage your core and glutes for stability.

Chest up high and shoulders down as you press the plate forward.