Instructions
- Set up in a stable position utilizing your Bodyweight. Keep your core braced, shoulder blades set, and maintain a natural spinal alignment.
- Initiate the movement under control, directing focus purely into the Chest.
- Hold the peak contraction for a deliberate one-second squeeze at maximum muscle tension.
- Lower or return the weight over 2–3 seconds to a full, safe stretch without bouncing.
- Exhale smoothly as you exert force and inhale during the controlled eccentric return.
💡 Pro Tip & Form Cue
Focus on actively squeezing the Chest at the peak of each repetition.
Common Mistakes
- Using momentum or body sway instead of pure muscular tension.
- Cutting range of motion short, limiting full muscle stretch and contraction.
- Losing core stability and overarching or rounding the spine.
📊 Recommended Sets & Reps
3–4 sets of 8–12 reps with controlled tempo.