How to perform it

1. 1

   Lie on a decline bench with your head lower than your feet and hold a barbell with a close grip.

2. 2

   Lower the barbell towards your forehead by bending your elbows, keeping your upper arms stationary.

3. 3

   Pause for a moment, then extend your arms to press the barbell back up to the starting position.

4. 4

   Repeat for the desired number of repetitions.

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