- Stand facing the bar in a split stance with one leg forward and bent and the other back and straight. Hold the bar in the hand on the side of the leg that is back with the end of the bar at your shoulder with your elbow tucked beneath your hand.
- Drive the bar upwards until your arm is fully extended. Pause briefly before lowering the end of the bar back down to the starting position with control.
- Repeat for the desired number of reps before switching sides.
- Unrack the barbell. Break at the elbows and begin lowering the barbell.
- Lower the barbell to your neck before extending your elbows back to the starting position.
- Set bench to high incline and grip bar slightly wider than shoulders.
- Lower bar slowly toward upper chest or neck with elbows flared.
- Press bar upward until arms fully extend without locking elbows.
- Set bench to moderate incline and grip bar slightly wider than shoulders.
- Lower bar toward upper chest or neck, keeping elbows out wide.
- Press bar back up in a straight line over shoulders.
