front 1
side 1



Seated on a bench, sit with your spine tall as possible with your belly squeezed tightly the entire time.

Grip bar around shoulder width or slightly wider, lift the bar up and off accepting the weight of the bar. The bar height should be above your nipple line but below your chin.

Squeeze your shoulder blades together in a backward and downward direction. This is your starting position.




With belly squeezed, breathe out as the bar slowly presses towards the sky.

Pause when your arms straighten directly overhead. Hold 1-2".

Before lowering the bar, squeeze your shoulder blades into the starting anchored position. Once stabilized, begin to breathe in as the bar lowers.

Keep your elbows going down and away from your torso. Stop when you reach your original starting position.

Note: Breathing out as you lower the bar will help keep your core tight and your spine tall.

Repeat desired reps.