Place both hands either side of your hips on a secure bench, keeping your fingers pointed forward to reduce the stress on your wrist joint.

Extend your feet out to your front, the further your feet are away from the bench, the harder the exercise, however always aim to keep a slight bend in the leg to reduce the stress on the knee joint.

Focus throughout the movement to extend your elbows back behind you, lower your buttocks downwards by bending the arms, rather than taking your buttocks towards your feet.

Bend the arm to help isolate the tricep muscle, keeping your buttock close to the bench throughout the movement.

You may wish to pause for a second or two in the downward phase, in order to help focus on feeling the tricep muscle work as you smoothly return to a straight arm position, prior to repeating again.

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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