- 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.
- Place your hands firmly on the ground, directly under shoulders.
- Flatten your back so your entire body is straight and slowly lower your body
- Draw shoulder blades back and down, keeping elbows tucked close to your body
- Exhale as you push back to the starting position.
- Use a handle attachment. 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.
- Walk a few steps forward. Then press the weight forward.
- From there, you should flex and extend at both the shoulders and elbows simultaneously.
- Set the cable pin at shoulder height or just above.
- Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
- Walk a few steps forward. Then press the weight forward. From there, your shoulders should horizontally abduct and adduct while your elbows stay in a fixed position.
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