Bench Press

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Step 1:

Lie on your back on a flat barbell bench. Keep your feet flat and secure on the floor.

Step 2:

Grasp the barbell just a bit wider than shoulder length.

Step 3:

Slowly bring the barbell to the middle of your chest. While in this position, your forearms should be perpendicular to the floor.

Step 4:

Take a brief pause and then press the barbell to your starting position.