Grab the bar using an overhand grip at the width of your shoulders. Step back from the bar and then press against it with your hands. Keep your trunk firm, your pelvis in a neutral position and your shoulder blades fixed. Your legs are stretched with weight on your tiptoes, a little less apart than the width of your shoulders.
Go down from the starting position by bending your elbows toward the bar with your head going to your palms. Keep your body core firm throughout the movement without bending at waist and keep your elbows downward, without lateral movement. Come back up the same way without changing the spine’s shape. Inhale in the starting position, fix your body core with air in, and exhale while you are returning to the starting position.
Keep your elbows downwards with no lateral movement at alltimes.
Keep your body core firm and do not bend at the waist and keep your pelvis in a neutral position.
Watch your shoulder blades and keep them fixed in the same position throughout the movement. Avoid bringing your shoulder blades together when you are in the lower position.
Avoid twisting your wrists laterally and keep them naturally straight.
In the beginning consider your fitness level and control the angle at which you lean against the bar.