Step 1: Lie face up on the bench with your eyes underneath the barbell. If your feet reach the floor and you can keep your lower back, head, butt and shoulders pressed onto the bench, you are in the right position. If not, bend your knees and place your feet on the bench or on a box on the floor.
Step 2:Grasp the bar with your palms facing toward your feet.
Step 3:Position your hands slightly wider than shoulder-distance apart
Step 4:Push up to lift the barbell off the supports. Inhale, bend your elbows and lower the bar toward the middle of your chest
Step 5:Allow your elbows to drop lower than your sides. Exhale, straighten your elbows and push the barbell up.
Step 6:Keep a slight bend in your elbows at the top of the movement.
Step 7:Repeat the process to complete 3-4 sets hitting around 10-12 reps If you are lifting heavier weight than you are use to (with good form). Aim for 3-4 sets hitting around 4-8 repetitions.
Step 8: Place bar back on rack when the exercise has been completed.
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