2 x |
2 x |
---|---|
20 s | 30 s |
Setup:
Unrack the Bar:
Lowering the Bar:
Pressing the Bar:
Hold and Breathe:
Re-Racking:
Maintain Proper Form: Always keep your feet flat on the ground, back slightly arched, and shoulder blades retracted to ensure stability and reduce injury risk.
Controlled Movements: Avoid rapid or jerky motions. Lower and raise the barbell in a controlled manner to maximize muscle engagement.
Breathing Technique: Inhale during the lowering phase and exhale during the pressing phase to maintain intra-abdominal pressure and support.
Use a Spotter:Especially when lifting heavy weights, having a spotter can ensure safety and provide assistance if needed.
Avoid Common Mistakes:Don't bounce the bar off your chest, flare your elbows excessively, or lift your feet off the ground during the lift.