1. Choose desired weight load.*

2. Lay flat on bench. Arms should be at a 90 degree angle. Maintain grip directly over chest with wrists straight.

3. In a controlled motion, straighten arms in an upward motion without locking out elbows.

4. Return to starting position. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.