1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.
2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.
Execution
1. Take the barbell from the rack and lock your elbows at the top position. Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.
2. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.
3. Keep the movement fluent, slow, and controlled.
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