Sit on the floor, with your legs bent, both hands just behind your buttocks, palms facing forward. You may decide to adopt a number of different hand positions, which could include normal shpulder width - wide arm or hands close together (thumbs touching).

Starting with your arms, slightly bent, lower your body downwards, controlling the lowering and lifting movements with the use of your tricep muscles.

Focus on taking the elbows back, rather then letting your arms go out to the side, as this will work the muscle of your chest, rather than your triceps.

Make the movements smooth and controlled, holding in the lower phase for 1 - 3 seconds prior to lifting your body up, with minimal assistance from your abdominal muscles.

This exercise can be made harder by lifting your feet off the floor, as this will also work the abdominal muscles.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.

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