- 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.
- Place hands on the bar, in push-up position.
- Lower yourself to the bar, maintaining proper form.
- 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.
- Use a handle attachment. Bring a bench over to the cables. The cables should be set fairly low.
- Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulders and elbows simultaneously.
