1 - Lie flat on a bench and grip the bench firmly behind your head with both hands for support.
2 - Keeping your body straight and rigid, raise your legs and hips off the bench by pressing your shoulder blades into the bench and engaging your core.
3 - Lift your entire body up until it is nearly vertical, supported only by your upper back and shoulders.
4 - Slowly lower your body back down in a controlled manner, keeping it as straight as a plank — avoid letting your hips sag or pike.
5 - Stop just before your body touches the bench and hold the position briefly to maintain tension.
6 - Raise your body back up to the vertical position with control to complete one repetition.
7 - Repeat for the desired number of repetitions, maintaining full-body tension throughout.
