Lie on the bench with your feet slightly wider than shoulder width apart to create a stable base with your head on the top of the bench, arms are straight with your shoulder blades retracted and hands in an underhand grip. Slowly lower the bar to your chest and aim for the sternum, touch the bar with your chest while ensuring your elbows don't flare outwards and that they remain tucked close to your body. Pause for 1-2 seconds before driving the bar up to the starting position and repeat.

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