How to do it
Plant both feet flat on the floor shoulder-width to brace the lower body.
- 1
Adjust the seat of the machine so that the handles are at shoulder level.
- 2
Sit on the machine with your back flat against the pad.
- 3
Grasp the handles with a pronated grip.
- 4
Exhale and press the handles overhead until your arms are fully extended but not locked.
- 5
Pause briefly at the top, then inhale as you slowly lower the handles back to shoulder level.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your back straight and avoid arching it. Press the weight up in a smooth, controlled motion without using your lower body to assist.
Common mistakes
- ✕Flaring elbows wide beyond 75 degrees
- ✕Bouncing out of the bottom before pressing up
- ✕Jutting the head forward at lockout