Breathing
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
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Strength movement using Body Only.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Position a bar in a rack at chest height.
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.
Begin by flexing the elbow, lowering yourself towards the bar.
Pause, and then reverse the motion by extending the elbows.
Progress from bodyweight by adding chains over your shoulders.
Technique guidance
Exhale as the target muscle shortens against resistance and inhale during the controlled return. Keep breathing steadily throughout the set.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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