1 - Stand facing a straight bar set around waist height and place both hands on the bar slightly wider than shoulder-width apart with palms facing down.
2 - Jump or step up so your arms are straight, your hips are close to the bar, and your body is supported above it.
3 - Brace your core, keep your shoulders depressed, and lean slightly forward while maintaining control of your legs.
4 - Bend your elbows and lower your chest toward the bar in a controlled motion, allowing your elbows to travel back.
5 - Descend until your chest is near the bar or you reach a comfortable depth without shoulder pain.
6 - Press firmly through your hands to extend your elbows and return to the top position.
7 - Repeat for the desired number of repetitions while keeping the movement smooth and controlled.
