- Use a handle attachment. Bring a bench over to the cables. The cables should be set above height.
- 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.
- Begin in a push-up position with your hands forming a diamond shape under your chest.
- Lower your body, keeping elbows close.
- Push back up to the starting position.
- Begin in a push-up position on your knees. Break at the elbow and shoulder joint.
- Lower your body, keeping elbows close.
- Push back up to the starting position.
- 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.
