How to perform it

1. 1

   Adjust the seat height and position yourself on the bench with your feet flat on the ground.

2. 2

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

3. 3

   Lower the barbell towards your chest, keeping your elbows close to your body.

4. 4

   Pause for a moment at the bottom, then push the barbell back up to the starting position.

5. 5

   Repeat for the desired number of repetitions.

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