If you are not flexible, a great way to do it is start off by putting your feet on the bench and then you can just push your hands against the [rack], tuck your shoulders down and retracted, put your feet on the bench, and then push up into your arch. So keep in mind [your lower back] is not arching, [your upper back] is arching... When we're arching, our body should not go upward. lf the stomach is upward, that means you're arching with the wrong spot. You want your chest to be going up and back.