Close grip bench press
4-5 Sets x 3-5 Reps
1) Increases lockout the strength
2) increases half-way to lockout strength

Shirt bench press with pause
5 Sets x 5 Reps
1 time a week

1) Improves starting strength
2) Develops chest and shoulder size and strength

Clap push-ups
5 sets x 2 reps
Daily warm-up


1) Improves speed
2)Involves high threshold motor units
3) Strengthens nervous system


Crucifix rows
5 Sets x 10 Reps
2 times a week

1) Strengthens stabiliser muscles which develops posture and helps you remain injury-free


Dumbbell hammer curls
5 Sets x 8-15 Reps
2 times a week

1) Strengthens elbow stabilisers which decreases shoulder pain and improves descent of the bar.
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