1. Get in athletic stance with weights
2. Hands should always be lower than elbows and shoulders
3. Arms out to the side and slightly in front of you
4. Proceed to raise arms up in front of you, one at a time, never raising weights higher than eye-level

1. Lay Down flat on your back with your knees raised and your feet securely positioned over something heavy
2. Place both hands behind base of skull
3. With your head pointed towards the ceiling, lift your upper body no more than 6 to 8 inches off the floor
4. Repeat slowly, keeping constant tension on abdominal muscles throughout your set

1. Lay Down flat on your back with your knees raised and your feet securely positioned over something heavy
2. Place both hands behind base of skull
3. With your head pointed towards the ceiling, lift your upper body no more than 6 to 8 inches off the floor
4. Repeat slowly, keeping constant tension on abdominal muscles throughout your set

1. Seat should be adjusted so handles are at chest height
2. Keep feet planted on the floor and head aligned with your spine
3. Start by gripping each handle firmly
4. Bring elbows together, not hands (basically the weights shouldn’t touch at peak contraction)
5. Inhale on the extension and exhale on contraction

1. Start with your elbows down, wrist straight, and a neutral spine.
2. Press dumbbells from the chest by extending the arms up, while sitting at a 30 incline.
3. Keep your core tight breathe out as you contract.

Note: Dumbbells should not touch at the top.

1. Lay Down flat on your back with your knees raised and your feet securely positioned over something heavy
2. Place both hands behind base of skull
3. With your head pointed towards the ceiling, lift your upper body no more than 6 to 8 inches off the floor
4. Repeat slowly, keeping constant tension on abdominal muscles throughout your set