- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- lower the bar and repeat.
- 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 until you've locked your elbows.
- Position the bench between 30 and 45 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.
- Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.
- Raise the bar upwards and pause at the contracted position.
- Lower the weight back to starting position.
