• Feet firmly fixed on the ground, maintaining contact at three points: hips, shoulder blades, and head • Squeeze and stabilize the shoulder blades, slightly lift the chest • Grip the barbell slightly wider than shoulder width, keeping wrists vertical without bending • Slowly lower the barbell between the solar plexus and upper chest, avoiding any rebound • When pushing up, feel the chest contract, slightly flare the elbows and do not lock them • Avoid excessive arching of the lower back, keep the core tight