- Adjust the seat pad to match your height.
- Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.
- Lie flat on bench and grip bar slightly narrower than shoulder-width.
- Lower bar toward upper chest by bending elbows forward, not flaring out.
- Extend elbows to press bar back to starting position above chest.
- Set bench to high incline and hold dumbbells above chest.
- Flex elbows first, then flex the shoulders until a stretch is felt in your triceps.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
- Set bench to incline and hold dumbbells above chest with palms facing in.
- Bend elbows to lower dumbbells toward forehead under control.
- Extend arms fully, squeezing triceps at the top.
