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Strong Back: Bench Press Pull-Ups
Medical expert of the article
Last reviewed: 04.07.2025
Starting position
Stand facing a barbell on the floor with your feet 40cm apart. Squat down and grab the barbell with your hands slightly wider than your feet.
Please note: Before lifting the bar, make sure your back and shoulders are straight and not hunched forward. Keep your head up. Use light weights.
Main movement
Keep your shoulders and elbows closed, stand up straight, and use your hip and back muscles to lift. Note: Keep your head looking straight ahead. Don't look down. This will round your back and cause injury.
Final position
Slowly lower yourself back to the starting position. Note: Control the barbell movements. There is no need to throw it on the floor like some powerlifters do.
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