Lower yourself down towards the bench in a smooth controlled manor, ideally 2 inches away from the bench, however work within your limits.

Can be worked in a variety of hand positions such normal, wide or close arm.

Arching of the spine and forcing your bottom into the air should be avoided.

Make sure the bench is secure, with your hands firmly in place, when working on it.

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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