How to do it
Pin your shoulder blades together beneath the load.
- 1
Lie on a flat bench positioned between two cable towers.
- 2
Grab the handles with a grip slightly wider than shoulder-width.
- 3
Press the handles up until your arms are fully extended.
- 4
Slowly lower the handles back down to chest level.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a slight arch in your lower back and keep your feet planted on the floor for stability and power.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Bouncing the handles off the chest
- ✕Bending the wrists backward under load