Day 10 · Saturday 10 October Today
Floor chest press with broom handle
If you have a heart condition or other health condition, check with your GP that this is safe for you first.
Beginner Wall press
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Beginner: Wall press
- For this exercise, you will use this wall press up version to help you build strength before progressing to the floor chest press
- Stand facing a wall with your hands at shoulder height
- Step your feet slightly back and keep your body in one long line
- Bend your elbows to bring your chest towards the wall
- Push back to straight arms, keeping the movement controlled
Intermediate Floor chest press with broom
- 30 seconds work
- 30 seconds rest
- 3 rounds
Play video: Intermediate: Floor chest press with broom
- Lie on your back with your knees bent and feet flat on the floor, hip distance apart
- Hold a broom handle or light weights with your elbows bent
- Press up towards the ceiling until your arms are straight
- Lower back down until your elbows gently touch the floor, keeping it controlled
Advanced Floor chest press with broom handle optional
- 30 seconds work
- 30 seconds rest
- 3 rounds
No separate video — this builds on the Intermediate move.
- Add one additional round
- Use a heavier weight to increase the challenge like tins or water bottles
- Lower slightly further where comfortable to increase the range of movement