Keep your wrists straight and thumbs wrapped. Press smoothly with shoulders down, then return slowly.

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Practice the hinge without load. Keep the dowel touching head, upper back and sacrum as your hips move back.

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Reach with one arm and the opposite leg while keeping your back supported. Return with control, then switch sides.

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Lift your hips without arching your lower back, pause briefly, then lower with control.

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Pull the bar in front of your head toward your upper chest, elbows down beside your torso. Let the bar rise slowly.

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Keep your chest on the pad. Pull with your elbows beside your ribs, then return slowly.

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Keep your whole foot on the plate. Press smoothly, stop short of locked knees, and return with control.

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Press smoothly and bring the handles back with control. Keep your back and head supported on the pad.

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#Blockwork #ChestPress #GymBeginner #BlockWorkStudio