This advanced chest exercise resembles a bench press, with the bar moving near the upper chest and neck.

Muscle group: Chest

Steps

Lie on a flat bench with feet firmly on the floor. Take a slightly wider than shoulder-width grip. Hold the bar above your upper chest. Lower under control toward the upper chest near the neck, avoiding pressure on the neck itself. Press upward by extending your arms without forcing your elbows into lockout. Repeat within a controlled range.

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