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Ignore Pain 07: The Bench Press
The bench press and its partner, the push up, are the best exercises for honing your upper body strength. While they may seem challenging at first, remember to take them a day at a time. Don't try to bench 100 pounds and don't immediately rush to do a one handed push up. Jumping in like that will only serve to discourage you from eventually surpassing 100 pounds and one hand.
Start slow. Start steady. Add just a little more each time, and you'll succeed.