Step 1:Load the bar to a proper weight for your preparation.
Step 2:Lay on the seat with your feet level on the ground, driving through to your hips. Your back ought to be curved, and your shoulder bones withdrew.
Step 3:Take a medium, pronated grasp covering the rings on the bar. Expel the bar from the rack, holding the weight over your mid-section with your arms amplified. This will be your beginning position.
Step 4:Bring down the bar to the sternum by flexing the elbows. Keep up control and don’t ricochet the bar off of your mid-section. Your lats ought to stay tight and elbows somewhat attracted.
Step 5:Subsequent to touching your middle with the bar, extend the elbows to give back the bar to the beginning position.