THU · AUG 27 · 45–55 minutes
Set the shoulders before every press, own the lowering phase, and keep the push-up and core work clean after the main strength sets.
2 rounds · 45 seconds after each round
Lower your chest and hips together from a strong plank, then press back to straight arms.
Hang with straight arms and gently pull your shoulders away from your ears without bending your elbows.
4 sets · 2 minutes after each set
Lower under control and press strongly while keeping your shoulders set against the bench.
3 rounds · 75 seconds after both movements
Lower until your upper arms touch the floor, pause briefly, and press back up.
Keep your arms straight and pull your shoulder blades down before relaxing back to the hang.
3 sets · 60 seconds after each set
Place your feet on a bench and keep your body rigid through the full rep.
2 rounds · 45 seconds after each round
Sit up while reaching one shoulder toward the opposite knee, then lower under control and alternate sides.
Rotate your hips toward one side from a steady forearm plank, return through center, and alternate.
INFOGRAPHIC WORKOUT SHEET
The same full session in one glance—built to keep open beside the rack.
