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As you stand once you reach the standing position lower the bar back down by bending your knees and is sending the same way you came up keeping your abs contracted be careful not to touch the bar to the floor n move smoothly and under control backup to the... More

As you stand once you reach the standing position lower the bar back down by bending your knees and is sending the same way you came up keeping your abs contracted be careful not to touch the bar to the floor n move smoothly and under control backup to the start position I Ripped RX NO2 Blast dearly you want to have a spider or rack and your bench for the flat bench press especially because we're working with challenging wait and the first set if you have neither you might want to consider bringing the way down another percent just to be safe flat bench press to begin lie face up on the bench ingress the barbell with the grip just outside shoulder with inhale hold lower the bar Intel it touches your chest without pausing squeeze your picas in smoothly push right through the bar back to full upper extension excel at the top without pausing in order to keep tension your muscles then move into your reps bent over row to work your back with the bent over row you have to keep your back sala Less