UNRACKING

After setting your grip, lift your butt off the bench so that only your feet and shoulder blades are in contact with the bench. Squeeze your shoulder blades together and slide 4-5 cm forward so that your head is completely on the bench and your shoulders are just barely past the bar. Again, some adjusting may be needed to find the optimal position. Keep squeezing your shoulder blades and dig them into the bench, making sure they feel even. This is the most important step and ensures a secure base for performing the lift.