• Keep the hips high and in line with the feet and shoulders
• Press the weight slowly, resitting any movement in the rest of the body.
| Beginner | 6 Reps | 3 Sets |
| Intermediate | 8 Reps | 4 Sets |
| Advanced | 10 Reps | 4 Sets |
| Beginner | 5lbs | |
| Intermediate | 10lbs | |
| Advanced | 15lbs |