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We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
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| Muscles worked:
| | Primary: Lower and Inner Chest, Triceps
Secondary: Shoulders
| | 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 5-8 inches apart.
- 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 down 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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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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