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Muscle Group:  Chest 
 
Notes:

To focus on the chest, keep elbows pointing out. To focus on the triceps, keep elbows in close to the body!

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Step 1

Beginners position feet flat on bench, advanced lifters position feet on floor.
Eyes should be below bar.
Grasp bar with pronated, narrow grip.
Position bar over chest, arms fully extended.
Lower bar slowly and under control.
Pause when hands lightly touch the chest.
Push bar up to full elbow extension.
Do not arch lower back.