Not sure what it means to brace your core? Learn how to create tension, breathe properly and maintain a stable trunk when lifting weights. This guide breaks down the Coke-can analogy, explains how bracing works and includes three exercises to help you practise the technique.

Ready to bench press 100kg? Whether you're chasing your first two plates or looking to break through a plateau, this guide covers proper bench press technique, the best rep ranges and a simple 3-day training plan to help you get there.