- Sit on a bench. Put your chest in your lap. Try to get your torso as close to parallel with the ground as your mobility will allow for.
- Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.
- Stand tall on lean slightly forward.
- Lateral raise your arms straight out to the side until your arms are about parallel with the ground.
- There should be a straight line from your elbow to fist (vertical forearms).
- Sit tall and try not to arch your spine as you're pressing.
- Press until your elbows are extended and push your head forward slightly.
- Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.
- Raise the bar upwards and pause at the contracted position.
- Lower the weight back to starting position.
