- Lie on bench with feet off floor, holding one kettlebell above chest.
- Lower kettlebell toward chest while keeping core tight and legs raised.
- Press upward, squeezing chest at the top without twisting torso.
- Lie on bench holding kettlebell above upper chest with palm facing in.
- Lower kettlebell toward neck or upper chest by bending elbow forward.
- Extend arm fully, squeezing triceps at the top while keeping shoulder stable.
- Stand facing cable holding bar with palms down, elbows bent, and shoulders flexed.
- First extend your shoulders (like performing a pullover), then extend the elbows.
- Stand facing cable holding rope, elbows bent, and shoulders flexed.
- First extend your shoulders (like performing a pullover), then extend the elbows.
