1 - Sit on the floor with your legs extended straight out in front of you, forming a 90-degree angle with your torso.
2 - Position a barbell at shoulder height, either using a rack or having a spotter hand it to you, with a grip slightly wider than shoulder-width apart.
3 - Brace your core tightly, keep your back upright and avoid leaning backward throughout the movement.
4 - Press the barbell directly overhead in a vertical path until your arms are fully extended and your biceps are near your ears.
5 - Slowly lower the barbell back down to shoulder height in a controlled manner, keeping your elbows at roughly a 45-degree angle from your torso.
6 - Repeat for the desired number of repetitions, maintaining a tall, upright posture and engaged core throughout.
