1. Setup:
- Begin by setting up a flat bench or a rack. Ensure it is stable and at a comfortable height for your body.
- Load the barbell with the desired amount of weight, if needed. Make sure it is securely fastened.
2. Positioning:
- Lie face down on the bench. Position your torso so it rests comfortably on the bench while your feet remain on the floor.
- Extend your arms straight down towards the barbell, gripping it with an overhand grip (palms facing down). Your hands should be slightly wider than shoulder-width apart.
3. Body Alignment:
- Keep your legs straight and your feet grounded for stability.
- Maintain a slight bend in your elbows, and ensure your head and neck are neutral, looking down rather than tucking your chin or leaning too far forward.
4. Movement:
- Engage your back muscles as you pull the barbell towards your chest. Focus on squeezing your shoulder blades together as you lift the weight.
- Keep your elbows close to your body and avoid using momentum; the movement should be controlled.
- Lift the barbell until it reaches your chest or slightly above, while keeping your torso pressed against the bench.
5. Return:
- Slowly lower the barbell back to the starting position, fully extending your arms while maintaining control.
- Avoid letting the weights drop quickly; instead, create a smooth and controlled lowering motion.
6. Repetitions:
- Perform the desired number of repetitions, typically between 8 to 12 for strength training. Rest for a short period between sets if needed.
Tips:
- Focus on form rather than lifting heavy weights, especially as a beginner.
- Make sure to breathe – inhale as you lower the barbell and exhale as you lift it.
- If you feel strain in your back or neck, reassess your positioning to ensure proper alignment.
