- Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out.
- Stop the bar a few inches from your forehead and extend your elbows back up.
- Starting in a press up position with feet wide and one hand resting on the kettlebell, complete a full press up, lowering your chest towards the ground while keeping your body straight and returning to the starting position.
- Swap hands on the kettlebell, placing the hand originally on the kettlebell underneath your shoulder, complete another press up.
- Repeat.
- Either use two handles or no attachment at all. Both sides of the cable crossover should be set to the top.
- Stand in the center of the machine holding each Cable in the opposing hand. Your upper arm should be at a 45 degree angle with your torso.
- Extend your elbows until you feel a contraction and then return to the starting position
- Use a rope attachment. The cable should be set all the way to the top of the machine.
- Face away from the machine with your elbows up and the attachment just behind your head.
- Extend at the elbows until you feel a contraction in your triceps and then flex at the elbow back to the starting position.
