Use sturdy chair or bench for back support
💡 Pro tip: Start with lighter household items like water bottles to master form before progressing to heavier weights
Adjustable dumbbells and bench with back support
Safety: Keep core braced, avoid arching lower back excessively, ensure stable seating position
Regressions for building up strength
Back support reduces core demand and stabilization
Allows focus on one side with lighter weight
Bodyweight vertical push to build strength
Variable resistance easier on joints
Progressions for advanced athletes
Requires more core stability and balance
Adds rotation for increased shoulder engagement
Maximum stability and anti-rotation demand
Adds leg drive for heavier loads
When you can perform 12 reps with controlled form for 3 sets, and the weight feels manageable throughout the entire range of motion