- Be careful getting the bar into place overhead. Push your elbows forward while keeping your elbows tucked in.
- Look for what feels like a stretch in your triceps. Extend your elbows until your fists are pointed at the ceiling.
- Un-rack the bar and break at the elbows and shoulders.
- Bring your elbows to the floor, rest for a second to remove all the momentum from the rep, then press to a lockout.
- Sit on the bench and hold a dumbbell with both hands. Raise the dumbbell overhead at arms length, holding the weight up with the palms of your hands.
- Keep your elbows in while you lower the weight behind your head, your upper arms stationary.
- Raise the weight back to starting position.
- Lie flat on your back. Keeping your arm straight, hold the kettlebell above your chest with your palm facing away from your body.
- Bend your arm, touching the kettlebell to the top of the shoulder opposite to the arm being worked.
- Return to the starting position and repeat.
