- Position the bench between 30 and 45 degrees.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar (slowly and controlled) until you've locked your elbows.
- Set cables slightly above shoulder height and step forward into staggered stance.
- Fly arm forward and upward in an arc, finishing slightly across your torso.
- Use a handle attachment. Bring a bench over to the cables. The cable should be set fairly low.
- Bring the handle across your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulder and elbow simultaneously.
- Set bench to high incline and hold dumbbells with neutral grip at shoulders.
- Press dumbbells upward until arms extend without locking elbows.
- Lower slowly to shoulder level and repeat.
