Lock the bench pad and set up the squat stand-up. With your feet on the squat stand, and your back fully on the bench pad, perform a sit-up with your arms extended up overhead. Start the movement by having your arms stretched overhead completely and finish the movement with your arms overhead and your torso at a 90-degree angle with your legs. Pause at the top of the movement and slowly descend on every repetition. Keep your legs locked at all times and avoid using momentum.