Setup: Lie on a flat bench positioned underneath a barbell rack. Position yourself so that when you grasp the bar, your eyes are directly under the barbell. Grip the barbell with a wider than shoulder-width grip to emphasize the chest muscles.
Unrack: With the help of a spotter or on your own, unrack the bar by straightening your arms and moving the barbell above your chest.
Lowering the Bar: Inhale as you slowly lower the barbell to your mid-chest. Keep your wrists straight and elbows flared slightly during the descent. Lower the bar in a controlled manner until it lightly touches your chest.
Pressing Up: Exhale as you push the barbell back to the starting position by extending your arms. Focus on squeezing your chest muscles as you press the bar upwards. Keep your feet planted on the ground and use your legs to stabilize your body.
Finishing the Set: Repeat the movement for the desired number of repetitions. Once completed, carefully return the bar to the rack. If you're using heavyweights, always have a spotter present to assist you for safety.
Remember: to start with a manageable weight to perfect your form before progressing to heavier loads. It's crucial to avoid bouncing the bar off the chest and to maintain a controlled tempo throughout the exercise to maximize muscle engagement and reduce the risk of injury.
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