- Place your hands firmly on the ground, directly under shoulders.
- Flatten your back so your entire body is straight, raise one leg off the ground, and slowly lower your body
- Draw shoulder blades back and down, keeping elbows tucked close to your body
- Exhale as you push back to the starting position.
- Use a dip belt to attach a plate to yourself. Grip bars with arms straight, shoulders above hands. Keep legs straight or bent.
- Lower slowly until elbows are at 90 degrees.
- Push back up to start position, extending arms fully.
- Loop the band around your back. The two end loops in each of your hands.
- Extend your shoulder joint and elbow across your body until your arm is fully extended.
- Adjust the seat pad to match your height.
- Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.
