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| Muscles worked:
| | Primary: Middle and Outer Chest.
Secondary: Shoulders, Triceps
| | Instructions:
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- Lie on a bench press.
- With your back flat on the bench, grip the barbell with palms facing up and about 12-16 inches wider than shoulder-width.
- Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully.
- Slowly lower the barbell until it touches the lower edge of your chest.
- Your elbows should be pointed out while the rest of your body remains in position.
- Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.
| | Don'ts:
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- Don't arch your back or bounce the bar off your chest. Let the bar down slowly resisting the weight.
| | Alternate exercises:
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| | Note:
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- Try putting your feet on the bench or in the air with knees bent to avoid arching of the back.
- We recommend having a "spotter" to assure your safety and give you verbal feedback on your lifting technique while performing this exercise.
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