A successful, pain free bench press starts with the perfect setup.

1) Lay back on the bench and plant your feet flat on the ground behind your knees.

2) Position your body so that your eyes are just barely on the “down” side of the barbell toward your feet.  This will get the barbell safely away from the rack once you lift it off.

Let’s try this one again!  Accumulate 8 minutes in a standard plank position.  Every time you rest from the plank, perform 12 Air Squats, 12 Push-Ups and 12 Dumbbell Curl and Press (6 each arm).

When you're done, drop back into that plank and keep chipping away at that 8 minutes.