Getting Started

• 1

  Lie on your back on a bench with knees bent and feet placed on the ground.

• 2

  Hold the barbell with elbows at your sides, elbows bent close (almost 45 degrees), and hands close to chest width.

• 3

  Slowly lift the barbell towards the ceiling by straightening the elbows until your elbows are fully extended/straight.

• 4

  Return to the starting position and repeat.