Set an adjustable bench to a 45-degree incline and position it inside a squat cage. Sit on the bench with your feet flat on the floor. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Engage your core and press your back firmly against the bench. Lift the barbell off the rack and hold it at shoulder level with your elbows bent and pointing down.
Press the barbell overhead until your arms are fully extended, keeping your wrists straight and elbows slightly bent at the top.
Slowly lower the barbell back to shoulder level with control, maintaining tension in your shoulders. Repeat for the desired number of repetitions.
Form tips
Keep your core engaged to maintain stability and prevent lower back strain.
Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
Exhale as you press the barbell overhead and inhale as you lower it back down.
