- Use the rope attachment. The cable should be set all the way at the top of the machine.
- Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.
- Lay flat on an incline bench with two dumbbells pointed toward the ceiling.
- Break at the elbows until your forearms touch your biceps, then flex at the shoulder joint bringing your upper arms to the sides of your head.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
- Grip the edge of the boxes with your hands, Keep your feet together and legs straight.
- Lower your body straight down.
- Slowly press back up to the starting point.
- TIP: Make this harder by raising your feet off the floor and adding weight.
- Lay flat on the bench with your feet on the ground. With a narrow grip on the bar, straighten your arms
- Lower the bar to your lower-mid chest
- Slowly raise the bar until you've locked your elbows.
