Instructions

1. 1

   Position a bar in a rack at chest height.

2. 2

   Standing, take a shoulder width grip on the bar and step a yard or two back, feet together and arms extended so that you are leaning on the bar. This will be your starting position.

3. 3

   Begin by flexing the elbow, lowering yourself towards the bar.

4. 4

   Pause, and then reverse the motion by extending the elbows.

5. 5

   Progress from bodyweight by adding chains over your shoulders.