Preparation
1. Sit on a bench, feet flat on floor, shoulder-width apart,
and toes pointing straight ahead.
2. Hold barbell with palms facing
away from body.
3. Begin with elbows near sides of body and hands at
chest level. Shoulders should be externally rotated as
far as possible with scapulae in a retracted and
depressed position.
Movement
4. Draw abs in and activate glutes.
5. Press arms directly overhead by extending elbow.
Do not allow head to jut forward or back to arch.
6. Slowly return to starting position and repeat