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bench press

1. This move can be done with dumbbells or a barbell.

2. Make sure the feet are flat on the floor.

3. Your hands should be about shoulder width apart and your upper back and head remain firmly on the bench.

4. Raise the arms slowly until they lock into position - fully extended.

5. When using equipment with rests, the move begins with the arms locked and extended.

6. In the second part of the move you start to lower the barbell or dumbbells towards the chest.

7. When extending the arms again make sure the Pectoral muscles are being used to push the weights back up.