5 Main Moves That Keep Kit Mah’s Body in Top-notch Condition



Bench Press

“Like most gym-goers, building a ‘bulletproof’ chest has always been my primary focus. Started off with just pushups, I have since moved on to the barbells, incorporating both wide and narrow grip to target muscle groups other than the chest.” 4 to 5 sets of 10 reps.


“This is great at strengthening your hips, back and knees. I suffered a lower back injury a while ago from trying to squat way heavier than my predisposition, neglecting the right technique. It was a painful lesson. Nowadays, I make sure I perform with strict form. I find squatting in front of the mirror helps.” 4 to 5 sets of 10 reps.


“I call this the total body exercise; it increases overall power and strength. Some of the things to bear in mind are natural stance with feet below hips, chest up, shoulders pinned back and down, spine and head should be straightly aligned throughout movement and bar always close to legs as it travels up and down.” 5 sets of 4 to 6 reps.


“Complement bench press with pull-up for a proportionate upper body shape. There are many varieties of this workout. Personally, I stick to shoulder-width apart and focus on not letting my body swing and then adding weights using a weight belt when things get easy.” 5 sets of 8 to 10 reps.

 Shoulder press

“Apart from training the shoulders and triceps, this is also effective in giving you that wide, V-shape body. I do it standing up with hip-width stance, grasping the bar with my hands slightly wider than shoulder-width apart and keeping my core strong at all times. Remember to emphasise on muscle stimulation instead of concentrating too much on the weight.” 5 sets of 8 to 10 reps.



Words by John Ng. Image by Vincent Paul/Studio Verve