in Chest Exercise
Main Muscle Worked: Chest
Position a flat bench in a barbell rack. Place the barbell handle on the rack and load it with weights according to your preference.
Lie down on the flat bench.
Hold the barbell with a medium grip. It is a grip wherein a 90 degree angle is created midway of the movement between your forearms and upper arms as you lower the barbell.
Lift the barbell off the rack and hold it over your neck. Your arms should be extended and locked. This is your starting position.
Slowly lower the barbell until it almost touches your neck. Inhale as you do this.
Pause for a moment then slowly lift the barbell up until you’re back to your starting position. Focus on feeling the tension on your chest muscles while lifting the barbell up. Exhale as you do this movement.
Once at the top, squeeze your chest muscles and hold it for a second then release. Proceed with your next repetition after.
Return the bar back in the rack once you are done.
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