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Muscle group: Chest

Steps

Lie on a bench press bench with feet firmly on the floor and the bar supported in the rack. Lift it off the rack above your chest. Lower to your chest, pause and maintain full control of the weight. Press back up. After the set, return the bar securely to the rack.

Count one rep from straight arms down to mid-chest, with a brief controlled pause and no bounce, then back to straight arms. Enter the combined bar and plate weight in kilograms; no spotter assistance.

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