► Keep shoulders back and down (retract and depress).

► Apply inward direction on the bar.

► Use continuous motion, no stop or pause at the top or bottom.

► For maximal muscle recruitment, the spine is in a slightly flexed postion (aka crunch so your low back is flush with the pad), NOT arched.

► A wide foot position helps for stability and safety.

► When determining how wide to hold your hands, the most simple method is to simply observe where your forearm is positioned at the bottom of the rep. You want the forearm exactly perpendicular (90-degrees) to the bar/force that you’re pushing against

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