Basement Bodybuilding Upper Lower

Bar path to lower chest, stack elbows under bar

Big arch in back, slight elbow bend maintained, get deep stretch

Shoulders down, head and chest up, knees under hips

60-75° incline, moderate arch in chest, just outside shoulder width grip

Close grip, upper arms flat on pad, full lockout at bottom

45-60° incline. Train with full supination. Elbows tracking forwards a little is ok

With EZ bar, DB or cable. Elbows up high, some flare out is ok

Lower stance, controlled descent, accelerate through concentric

Low, narrower stance. Ok if heels come up a little. Maximize knee bend

Push hips up and back as you lower bar, drive stomach into quads

Bent at hips, one hand on flat bench, some cheat is ok

Lock hips and knees. Can be done in standing machine or smith

Done in leg press. Keep knees locked, no need for full lockout

Bend at the hips not the lower back. Start with hands behind head

30° incline, moderate arch, bar path to mid/upper chest

Shoulder width or narrower. Chest up

Standing, just outside shoulder width grip. Strict press

Overhand grip, focus on squeezing rear delts

Dead stop, shoulder width grip, some cheat is ok

Ease into this, start light. Grip just inside shoulder width, lower bar between clavicles and chin

EZ bar preferred, in seated stationary bench. Get elbows up high. Cable works if needed

Moderate stance height, select stance width that allows for best depth

Pause 1 second at bottom, push hips up and back on descent, weight on heels, drive stomach into quads

Slight lean forward with lower back to increase hip bend

Emphasis on scapular retraction, elbows flared roughly 45°

Forceful concentric, don't pause at top, control into deep stretch

Lock hips and knees. Can be done in machine, smith, or leg press

Machine crunch of choice