Static Bench

Avoid this exercise if you suffer from high blood pressure, always using a weight that is lighter than your normal exercise weight.

Grasp a barbell in whichever hand position you wish to choose; close - wide- normal - reverse, working on either a flat - declined or inclined bench.

Smoothly lift the weight, to its midpoint position, and focus on holding it statically in place for as long as comfortably possible, then lower back to your starting point. You may wish to perform a set number of reps, or simply just the one, however try adopting different hand positions if performing more than one rep.

Focus on keeping your back pushed into the bench, breathing comfortably throughout the movement.

The level of difficulty for any weight lifting exercise, has a great emphasis on the amount of weight about to be lifted. Always aim to start with a light weight, adapting good technique prior to increasing the weight.