Can’t forget the biceps.

1) Slow and steady.
2) Don’t drop going down, resist the downward pull just as if you are pulling it up.
3) Lean against a wall of sorts to prevent your body swaying the bar up. Target only the bicep muscles.

Can’t be elite with only your feet.

1) Hold bar just a bit past shoulder length.
2) Solid wrists like you’re throwing a punch. 🤛 🤛
3) Steadily, level, and under control, tap the bar on your chest. If you want to progress do not bounce it.
4) Sets of reps!!! We do 4 sets 8 reps. If it’s easy try a 1 by 8 with the next level of weights. If, “full exhaustion,” is met.... you’re done.(full exhaustion means your spotter has to take weight off until you reach the top of the rep and rack the weight)

This is BY FAR the most important workout in the program. The king of exercise for a reason. Or several. But only if the following are met.

1) Hips descend the knees to activate every muscle.
2) Steady and under control.
3) Sets of reps. We do 4 sets of 6 reps.
4) Glutes back(sit in the chair) & Chest up.
5) Hold form throughout descent AND ascent.

One of my favorites besides the king of exercise Squats. Astronaut Planks 1:00 on 1:00 off start at 19:00. Beginners use little to no weight and add as you progress.