- Grip bars with arms straight, shoulders above hands. Place knees on pad.
- Lower slowly until elbows are at 90 degrees.
- Push back up to start position, extending arms fully.
- Hold your body with arms locked above the equipment
- Lower your body slowly while leaning forward, flare out your elbows
- Raise your body above the bars until your arms are locked.
- Lay on a flat bench while holding a barbell with a shoulder-width grip.
- Fully extend your elbows until the barbell is directly over your chest.
- Begin to flex your elbows and allow the barbell to nearly touch your forehead.
- Extend your elbows back to the starting position and repeat.
- Start by lying flat on a bench with a dumbbell in each hand.
- Hold the dumbbells at chest level with your palms facing forward.
- Engage your core and press the dumbbells upward until your arms are fully extended.
