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 wide grip, slightly wider than shoulder-width apart.

3. 3

   Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.

4. 4

   Lower the barbell slowly towards your chest, keeping your elbows slightly flared out.

5. 5

   Pause for a moment when the barbell touches your chest, then push it back up to the starting position.

6. 6

   Repeat for the desired number of repetitions.

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