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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Hands on a bench behind you, legs extended, hips close to the bench.
2. Lower your body by bending the elbows to ~90°.
3. Press back up to full extension without shrugging the shoulders.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Bend the knees to reduce load.
Intermediate: Legs extended.
Advanced: Elevate the feet on another bench.