Step 1

Place a bench horizontally in front of you. Place both hands on the bench slightly further than shoulder-width apart with feet together on the floor behind you, resting on the balls of your feet. This is your starting position.

Step 2

Inhale. While maintaining a neutral spine, bend your elbows and lower your torso towards the bench until your arms form two 90-degree angles.

Step 3

Exhale. Push through your chest and extend your elbows to lift your body back into the starting position. Repeat for the specified number of repetitions.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

Gym-based equipment
At-home equipment

Ready to try a workout?

Sweat for less with 33% off annual plans

We have a feeling you’re going to love Sweat

Take 33% off with our Step Into Strength sale.