Target: triceps, core

Why it works: By using a bar, and doing this at the start of the workout when you’re energised, you recruit as many muscles as possible to move as much mass as you can and get the best potential results.

• Stand with feet shoulder-width apart and knees slightly bent.
• Brace your core and bring the bar up and behind your head, with your upper arms straight.
• Bend your elbows to lower the bar, then press the bar directly above your head.