| dave you need to up the weight your lifting buy some or join a gym stick to large compond movements weighted dips for a guy your size would be ideal because you would be able to utilise your body weight for a more productive chest workout than 40kg benching dave you have potential for good things there but potential means nothing unless you know how to apply and develope it for pressups increase the intensity with raised legs as a former amateur boxer i would forget the 3 minute on 1 minute rest outside a ring there are no rest peroids i d go for 5 minutes at least at first then start rest peroids stick with it |