Getting Started

• 1

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

• 2

  Hold the barbell with arms at your sides (nearly 90 degrees), elbows bent wide (almost 120 degrees), and hands wider than shoulder-width.

• 3

  Slowly lift the barbell towards the ceiling by straightening the elbows until your elbows are fully extended/straight. Return to the starting position and repeat.