- 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.
- Sit on a bench with back support. Raise the bar to shoulder height with your palms forward.
- Raise the bar upwards and pause at the contracted position.
- Lower the weight back to starting position.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- lower the bar and repeat.
- Use a handle attachment. Bring a bench over to the cables. The cables should be set to shoulder 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.
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