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Step number 0. Go the bench and set back to the lower position, setting the desired angle. Equip the bar and lie under it, securing the legs for the support rollers. Using a hand grip shoulder-width apart, tear off the barbell from the uprights. Hold it directly above the bottom of the chest. Hands should be perpendicular to the floor. will be your starting position. Step 1. As you inhale, slowly and uncontrollably begin to drag the bar down.

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