Heavier pressing loads.
Lying on a bench, lower a barbell to the chest and press back to lockout.
Press a weight from shoulder height to full lockout overhead.
Lying on a bench with a shoulder-width or narrower grip, lower the bar to the chest and press to lockout.
Pull a rope or band attachment toward the face, leading with the elbows high and out.
This program is a structured, real-world training plan built for genuine progression — not tied to a specific fictional character. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.