Lie face up on a bench and grip the edges of the bench or a sturdy object behind your head.
Press your upper back and shoulders firmly into the bench as your anchor point.
Contract your entire body into a rigid, straight line from shoulders to toes.
Raise your legs and torso off the bench so that only your upper back and shoulders remain in contact, creating a straight diagonal line.
Slowly lower your body toward the bench in a controlled manner, keeping your body straight and rigid like a flag.
Stop just before your body touches the bench, then raise back up. Repeat for the desired reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3-5 negatives | Form mastery, neural adaptation |
| Intermediate | 4 sets of 5-8 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-12 reps | Strength, high intensity/volume |