Place your hands on a box and step back into a strong plank position (A). Bend at the elbows to lower your chest to the box (B), pause, then press back up explosively. Good for high-rep burnout and building strength for floor press-ups.

Assume press-up position, then push your hips up to form an inverted ‘V’ (A). Lower your nose to the floor between your hands, then shift your weight forwards and lift your chest as your hips lower to the ground (B). Reverse to the start.

Place your feet on a box and assume a plank position. Walk your hands towards the box until your torso is 45 degrees to the floor (A). Bend your arms, slowly lowering your head to the ground. Pause here (B), then push back up explosively.

Place your hands wider than usual. Shift to the right and bend that elbow to lower your chest (A). Keeping your chest close to the ground, shift to the left, straightening your right arm while bending the left (B). Move side to side.

Switch emphasis from your chest to your shoulders by kicking up into handstand position against a wall (A). Bend at the elbows, slowly lowering your head to the ground. Pause (B), then push back up, keeping your body rigid throughout.

Place two boxes at the width of your press-up position. Assume a strong plank on top of them (A), then lower yourself towards the ground, passing between the boxes until you feel a deep stretch in your chest (B). Press back up explosively.

Cross a band across your back, looping your thumbs through each end. Assume the press-up position (A). Lower yourself (B), then press up, pushing explosively against the resistance of the band to activate the muscles in your upper body.

Double over a resistance band and slide it above your elbows. Assume a press-up position with the band below your chest (A). Lower with control (B), then use the tension of the band to push up and grind out extra reps under fatigue.

Get in position with your hands on a medicine ball (A). Keeping your elbows tucked, shift your weight forwards and lower your chest. Pause, keeping tension in your triceps (B), then explosively press up. Aim to keep the ball steady.

Loop a band around a set of J-hooks below hip height on a squat rack. Assume plank position with your hands on the band (A). Slowly lower your chest, creating maximum tension to keep the band steady (B). Return under control.