Sit in a shoulder-press bench and rack, and keep the back straight while gripping the bar with the hands a little wider than shoulder-width apart. Take the bar out of the rack and slowly lower to the front of the shoulders, stopping when the bar is about chin-height. Press the feet into the floor, squeeze the stomach muscles, and keep the elbows pointed forward while pressing the bar directly overhead. Slowly lower the bar to chin-height and repeat for the desired number of repetitions. 

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