1 - Set a bar at about waist height in a rack and place a box or bench a few feet in front of it for your feet.
2 - Lie underneath the bar, grip it slightly wider than shoulder-width with palms facing away or toward you, and place your heels on the elevated surface.
3 - Straighten your body from head to heels, brace your core, and keep your hips lifted so your torso stays in a rigid line.
4 - Pull your chest toward the bar by driving your elbows down and back, squeezing your shoulder blades together at the top.
5 - Pause briefly when your chest is close to the bar without shrugging your shoulders or letting your hips drop.
6 - Lower yourself in a controlled motion until your arms are fully extended while maintaining a straight body position.
