- Lie on the floor with your knees bent and feet firmly on the floor, with your arms to the side of your body.
- Holding a kettlebell in one hand, keeping your arm fully extended with a slight bend in the elbow and your forearms facing upwards, lift the kettlebell above your chest.
- Lower the kettlebell to the starting position and repeat.
- Starting in a press up position with feet wide and one hand resting on the kettlebell, complete a full press up, lowering your chest towards the ground while keeping your body straight and returning to the starting position.
- Swap hands on the kettlebell, placing the hand originally on the kettlebell underneath your shoulder, complete another press up.
- Repeat.
- Attach the band to an anchor point that is about shoulder height. Take a few steps away until the band is taut.
- Extend your shoulder joint and bring your arm across your body until you feel a contraction in your pecs.
- Stand facing bench or sturdy elevated platform.
- Place hands on edge of bench or platform, slightly wider than shoulder width.
- Slowly lower your body until your chest almost touches the bench.
- Push body up until arms are extended.
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