Begin by placing a bar in a grappler socket (see cautions for instructions on how to set up without a grappler in the cautions section).
Add an appropriate amount of weight to one end of the bar and pick the weight up to the midline of the chest, keeping a straight back and lifting with the legs.
Grip the bar by having one hand over the other, or one hand above the other, it comes down to preference. If you choose to have one hand above the other, make sure that you alternate between which hand is on the bottom.
Keeping your feet flat on the ground and your torso upright, push the bar away from you with both arms until your arms are extended but not locked.
Slowly lower the weight back towards you and repeat for the prescribed sets and reps.
Make sure you maintain control of the bar throughout the movement as it can be tricky to do so – lifting heavy on this exercise can lead you to lose control and risk injury.
For an alternative set up, place a jumper into a wall corner and put one end of the bar on it. This will provide it with enough friction and stability so the bar wont slip out.