Instructions

1. Setup:

   • Lie flat on a bench with your eyes directly under the barbell.
   • Plant your feet firmly on the ground to create a stable base.
   • Grip the barbell slightly wider than shoulder-width, ensuring your wrists are straight and aligned with your forearms.

2. Unrack the Bar:

   • Engage your shoulder blades by pinching them together and pressing them into the bench.
   • Lift the bar off the rack, bringing it directly above your chest with arms fully extended.

3. Lowering the Bar:

   • Inhale as you slowly lower the barbell to your mid-chest.
   • Keep your elbows at a 45-degree angle relative to your torso to reduce shoulder strain.
   • Maintain control and avoid bouncing the bar off your chest.

4. Pressing the Bar:

   • Exhale as you press the barbell back up to the starting position.
   • Keep your shoulder blades retracted and maintain the arch in your lower back throughout the movement.

5. Hold and Breathe:

   • Hold the reverse plank position for the desired duration. Beginners may start with 10-20 seconds and progress from there.

6. Re-Racking:

   • After completing your set, carefully guide the bar back onto the rack, ensuring it's securely placed before releasing your grip.