Bench Pull-Up

Positioning:
1. Place the bench under the pull-up bar to ensure it is safely positioned for your height.
2. Stand on the bench and grasp the pull-up bar with both hands, making sure your hands are shoulder-width apart. Your palms should face away from you (overhand grip).
3. Step off the bench so that you are hanging from the bar. Let your arms fully extend, and keep your body straight.

Movement:
1. Engage your core muscles to stabilize your body.
2. Start the movement by pulling yourself up towards the bar. Make sure to squeeze your shoulder blades together as you pull.
3. Focus on using your back and arm muscles to lift your chin above the bar.
4. Lower yourself back down in a controlled manner until your arms are fully extended again. Avoid swinging or using momentum.
5. Repeat the pull-up for the desired number of repetitions.

Tips for Beginners:
- If you're unable to do a full pull-up, you can use your legs to help push yourself up or perform negative pull-ups by starting at the top and slowly lowering yourself down.
- Ensure to keep your body straight and avoid using your legs to kick upwards.
- Breathe out as you pull up and inhale as you lower down.