How to perform it

1. 1

   Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

2. 2

   Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

3. 3

   Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

4. 4

   Pause for a moment when the barbell touches your chest.

5. 5

   Push the barbell back up to the starting position, fully extending your arms.

6. 6

   Repeat for the desired number of repetitions.

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