- Hold a barbell at shoulder height with a pronated grip.
- Press the barbell over your head.
- Lower it behind your head, then return to the front. Repeat for desired reps.
- Sit on an incline bench with an overhand grip on the barbell. Raise your arms until your fists are pointed toward the ceiling.
- Return to the start under control. This exercise is prone to using momentum when you begin to fatigue.
- 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.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
