If you’re working with an adjustable bench and a rack, set the incline to around 45 degrees and position the bar at a height where you can easily reach it without having your arms entirely straight out.
Position yourself on the bench and place your feet flat on the floor with your heels planted firmly.
Extend your arms and grab the bar with a slightly outside shoulder-width grip.
Take a breath, make sure that your back and butt are planted on the bench, and push through your triceps to unrack the bar.
Hover the bar over your chest, bring your shoulders back, push your heels into the floor, and take a breath.
Lower the bar toward mid-chest by bending your elbows as you keep your shoulders, upper back, wrists, and legs steady.
Lower the bar until it touches your chest and press the bar back to the starting position until your elbows lockout. Exhale near the top.
Take another breath and repeat.
Once you finish, slowly bring the barbell back behind your head and secure it on the rack.
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