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Sit comfortably on a bench or strong chair. Place your hands by your sides, on the bench, palms down facing forward.
Place your feet together in front of you, or if you wish to make the exercise harder have your feet on another bench.
You may wish to lift one leg up to help work the Hip Flexor muscles.
Bend at the elbow, taking your arms back, whilst lowering yourself up and down.
Make sure the bench or chair is secure, as they can slide away.
The movement should be smooth and under control, with the aim to bend your arms to a 90 degree angle.
BEGINNERS
Aim for 8/12 reps single bench. Repeat twice.
INTERMEDIATE
Aim for 15+ reps single bench. Repeat twice.
ADVANCED
Aim for 15+ reps double bench (feet on the other). Repeat twice.
Tutorial provided by netfit
Place your feet together in front of you, or if you wish to make the exercise harder have your feet on another bench.
You may wish to lift one leg up to help work the Hip Flexor muscles.
Bend at the elbow, taking your arms back, whilst lowering yourself up and down.
Make sure the bench or chair is secure, as they can slide away.
The movement should be smooth and under control, with the aim to bend your arms to a 90 degree angle.
BEGINNERS
Aim for 8/12 reps single bench. Repeat twice.
INTERMEDIATE
Aim for 15+ reps single bench. Repeat twice.
ADVANCED
Aim for 15+ reps double bench (feet on the other). Repeat twice.
Tutorial provided by netfit