front 1 side 1



Use a incline bench and a comfortable bar.

Sit face up with your feet solidly planted on the floor.

Holding the bar at a shoulder width, knuckles facing grip, press the bar upward until your arms are straight.




With belly squeezed, breathe in as the bar slowly lowers towards the top of your forehead.

Keeping your shoulder blades anchored and squeezed, allow your elbows to bend. The lower arm remains frozen, acting like a pillar.

Pause as you near your head for 1". Breathe out.

Press bar up and outwards, being sure the lower arm stays still.

Squeeze your arms tightly once straight over your chest.

Note: don't hold bar directly over your neck or head.

Repeat desired reps.