Work your way up to achieving the 30KG shoulder press

We know that the 30KG shoulder press is one of our more challenging fitness tests so we’ve worked with our trainers to put together a number of exercises you can practice in your home that will help you progress towards achieving the 30 KG shoulder press.

Couch Push up (Level 1)

Being able to complete 20 reps in a row before moving onto level 2

Kneeling Push up (Level 2)

Being able to complete 20 reps in a row before moving onto level 3

Push up (Level 3)

Being able to complete 12-20 reps in a row before moving onto level 4

Pike Push up (Level 4)

Being able to complete 10-15 reps in a row before moving onto level 5

Box/Bench Pike Push up (Level 5)

Being able to complete 10-15 reps in a row before moving onto level 6

Deficit pike Handstand Push up (Level 6)

Being able to complete 8-15 reps in a row before moving onto level 7

Handstand Push up negatives (Level 7)

Being able to complete 6-10 reps in a row before moving onto level 8

Handstand Push up variations (Level 8)

Being able to complete 6-12 reps in a row before moving onto level 9

Deficit Handstand Push up (Level 9)

If you get here you can surely shoulder press the 30kg barbell for several reps