4. BARBELL BENCH PRESS

(Simply increase the load to increase the difficulty)

Lie on a flat bench holding a bar with an overhead grip and hands just over shoulder-width apart.

Drive your feet hard into the floor for stability and press the weight straight up powerfully, until your arms are fully extended. This is your start position.

Lower the bar slowly to just above your chest, inhaling while doing so, then push back up to the start while exhaling.