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picture of a barbell and weights

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)

https://www.youtube.com/watch?v=sPBTixKRMOs

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

Kneeling Push up (Level 2)

https://www.youtube.com/watch?v=utzhPQuXWcA

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

Push up (Level 3)

https://www.youtube.com/watch?v=0pkjOk0EiAk

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

Pike Push up (Level 4)

https://www.youtube.com/watch?v=x7_I5SUAd00

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

Box/Bench Pike Push up (Level 5)

https://www.youtube.com/watch?v=TkgozuSg9VQ

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

Deficit pike Handstand Push up (Level 6)

https://www.youtube.com/watch?v=sVFoWiE7CW8

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

Handstand Push up negatives (Level 7)

https://www.youtube.com/watch?v=yVNHVnhyjF0

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

Handstand Push up variations (Level 8)

https://www.youtube.com/watch?v=mhsbZ9-vHB4

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

Deficit Handstand Push up (Level 9)

https://www.youtube.com/watch?v=5QX5zEVYITo

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