• Don't arch your back as you press.
  

• Don't lock your arms at the apex of the move.
  

• Keep a slight bend in your elbows as you lower the weight to the side.
  

• Squeeze your pecs to draw your arms back together.
  

• Keep your body upright and elbows pointing backwards.

• If you find these easy, place a weight plate on your lap.
  

• Keep your elbows tucked in to your sides.
  

• Squeeze your triceps at the bottom of the move.
  

Sets: 2 Reps: 10-12 (to exhaustion) Rest: 1 minute

• Lean foward slightly, keeping a straight back.

• Touch your hands together in front of your chest.
  

Time: 20 minutes

• Start running on a treadmill set to 12km/h with one per cent elevation.
  
• Every 30 seconds increase the elevation by one percent until you need to press the stop button.
  
• Rest for a minute, then repeat.