Half Rack
Squat
Muscles Worked: Quads • Glutes • Core
✅ Setup
- Bar centered on upper back
- Feet shoulder width
- Brace core
✅ Movement Cues
- Sit between hips
- Keep chest tall
- Drive through feet
- Stand fully
🚫 Avoid
- Knees collapsing inward
- Heels lifting
- Rounding back
- Looking down
Bench Press
Muscles Worked: Chest • Shoulders • Triceps
✅ Setup
- Eyes under bar
- Feet flat
- Hands slightly wider than shoulders
✅ Movement Cues
- Pull shoulder blades together
- Keep elbows at 45° angle from shoulder
- Lower to mid-chest
- Press straight up
- Keep feet planted
🚫 Avoid
- Bouncing bar
- Lifting hips
- Flaring elbows excessively
PUSH-UP
Muscles Worked: Chest • Shoulders • Triceps
✅ Setup
- Hands on bar wider than shoulder width
- Straight body line
- Brace core
✅ Movement Cues
- Lower chest toward hands
- Keep elbows at 45° angle from shoulder
- Keep core braced as you push up
🚫 Avoid
- Sagging hips
- Flaring elbows