01
HOW TO PERFORM IT
Make every rep comparable.
SetupPlace your upper back securely against the bench and position the bar comfortably across the hips. Set your feet where you can reach the top position without shifting them during the set.
ExecutionLower the hips under control, then drive through the feet and extend the hips until your torso and thighs reach a strong top position. Avoid finishing the rep by overextending the lower back.
Key cueFinish with the hips, not the lower back.
02
WHAT TO TRACK
Record more than the weight.
Record load and repetitions and use the same bench position and bar setup when comparing performance between sessions.
03
HOW TO PROGRESS
Change one useful variable at a time.
Increase repetitions or load while maintaining a controlled lockout and avoiding extra lower-back extension to finish the rep.