Use the short flat bar and attach it to the Vektor Station. Adjust the height to the lowest position holes. Grab the bar and stand tall with your feet about hip-width apart on the Vektor Station Base. Let your arms relax down at the sides of your body with palms facing forward. Keep your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights.

Use the short flat bar and attach it to the Vektor Station. Adjust the height to the highest position holes. Brace your abdominals. Tuck your elbows at your sides and position your feet slightly apart. Inhale. Push down until your elbows are fully extended but not yet in the straight, locked position. Keep your elbows close to your body and bend your knees slightly on the pushdown. Resist bending forward. Try to keep your back as straight as possible as you push down. As you exhale, return to the starting point using a controlled movement. Try not to crash the weights.