- Stand facing away from the cable, which is at the top of the cable stack.
- Keep your elbow pointed forward, and extend and flex your elbow.
- Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
- Lay flat on an incline bench with two dumbbells pointed toward the ceiling.
- Break at the elbows until your forearms touch your biceps, then flex at the shoulder joint bringing your upper arms to the sides of your head.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
- Grip the edge of the boxes with your hands, Keep your feet together and legs straight.
- Lower your body straight down.
- Slowly press back up to the starting point.
- TIP: Make this harder by raising your feet off the floor and adding weight.
