FULL BODY
3 Working Sets x 10-12 Reps
Control the weight and push hard.
How To:
Setup:
Sit with feet flat and shoulder blades pulled back.
Hold handles or dumbbells at chest level, elbows slightly below shoulders.
Brace core and keep ribcage stacked (no flaring).
Movement:
Press the weight straight forward (machine) or upward (dumbbells) until arms are almost straight.
Pause briefly, then lower slowly with control.
Keep shoulders down and chest lifted throughout each rep.