- Position the bench between 45 and 60 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.
- Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
- Position the bench between 45 and 60 degrees.
- Lay flat on the bench with your feet on the ground.
- Lower the bar to your mid chest
- Raise the dumbbells (slowly and controlled) until you've locked your elbows.
- Begin in a push-up position with your hands forming a diamond shape under your chest.
- Lower your body, keeping elbows close.
- Push back up to the starting position.
