1
Sit on a flat bench with back support, knees bent at approximately 90 degrees, feet flat on floor. Hold barbell across shoulders with hands slightly wider than shoulder-width apart, elbows tucked forward.
2
Grip the barbell firmly with hands positioned symmetrically on the bar. Engage core muscles and maintain neutral spine against bench support.
3
Lower the torso backward in a controlled manner by extending the trunk, allowing the spine to flex backward while maintaining the barbell position across shoulders. Stop when a comfortable stretch is felt in the abdominal area, approximately 30-45 degrees from vertical.
4
Drive through abdominal muscles and flex the trunk forward, returning to the starting upright seated position. Exhale as you perform the concentric contraction, squeezing abdominals at the top position.