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Pelvic Floor Exercises. 1  1. Find a private place to perform these exercises. Concentration will improve the effect of the exercises. 2  2. Lay on your back or sit on a chair with good posture. Contract your pelvic muscles for 3 seconds, then release them for 3 seconds. 3  3. Begin quick contractions.
The primary muscles used in your bench press workouts are the pectorals (chest) and triceps (back of the upper arm). Bench presses and similar lifts, such as incline or decline presses, call on the pectorals and triceps to work in unison, driving the weight upward from your chest. Because the pectorals are stronger and call on the triceps during presses, itâs important to work the press lifts first and isolate the arms after.