KEY AREAS: Back, Core, Arms
START POSITION: The start position is as shown on the right. Note the unusual stance – study this and get it right because this exercise is quite unique and has some great benefits that are not easily gained from other exercises.
Note that the person is looking forwards just below the horizontal (i.e. looking slightly downwards). Arms are not horizontal – they are tilted upwards slightly, and the elbows are locked out. Knees are slightly bent with thighs pointing backwards about 35° off the vertical. Hips and bum pushed backwards.
Hands should be placed at exactly shoulder width apart, and parallel to each other. You may also find it helpful to tuck in your belly by squeezing your abdominal muscles. Also not the position of the feet – slightly apart and parallel to each other. Your feet and legs should not be touching on the inside.
NOTES: From the start position shown, keep both arms very straight and press the bar attachment
downwards and in towards your thighs. Try not to move your feet, knees, head or hips as you press
down and let the bar slowly back up again. The whole movement should be from the shoulders.
You will also feel some tension in your upper back and core muscles, which is exactly what we want to
happen. Be especially careful not to use too much weight for this exercise – or you could hurt your
back or shoulders.
Lower weight and high reps is BEST in nearly all gym exercises
(unless of course you are training to be a complete monster).