1. Set up an incline bench at an angle of 15 to 45 degrees in a power rack or use a free-standing incline bench press station.
2. Load the barbell with weight plates appropriate to your strength level and secure them with collars.
3. Sit on the incline bench and position your feet flat on the floor for stability.
4. Lie back on the bench and position your upper back and buttocks to maintain contact with the bench throughout the exercise.
5. Grip the barbell slightly wider than shoulder-width apart with your wrists straight and your thumbs wrapped around the bar.
6. Unrack the barbell carefully, keeping control with your arms extended straight over your chest.
7. Inhale and, with control, lower the bar down to the upper portion of your chest around the nipple line. Your elbows should move in a diagonal line rather than flaring out completely to the sides.
8. Engage your chest muscles and, exhaling, press the bar back up to the starting position, with your arms extended.
9. Repeat the movement for the desired number of repetitions, ensuring that you maintain proper form throughout each rep.
10. After completing your set, safely rack the barbell back in place.
Safety Tips: Always have a spotter present when performing heavy lifts or when you're trying for a one-rep max to assist you in case you fail to press the weight. Do not allow the bar to bounce off your chest. Avoid locking your elbows at the top of the movement to maintain tension on the muscles. Keep your shoulder blades retracted and a slight arch in your lower back for proper support and alignment.
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