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Lie face up with bench at 10 to 15 degree angle. Anchor feet at the end of the bench. Maintain lower back in a flat or neutral position (slight arch). Keep arms vertical and grips directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Keep elbows fixed, maintaining a slight bend. Avoid bending the elbow joint during the exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering arms until upper arms are approximately parallel to floor. Keep elbows fixed, maintaining a slight bend. While maintaining the controlled motion, draw arms up to starting position. Do not allow muscles to relax before next repetition.
Here are a few suggested alternative exercises:
Ball Band Chest PressBall Dumbbell Chest FlysBall Dumbbell Chest PressBall Dumbbell PulloverBall Incline Dumbbell FlyBall Incline Dumbbell PressBall Push UpsBand Chest PressBand Decline Chest PressBand Incline Chest PressBench Press - BarbellBench Press - Hammer StrengthCable CrossoverCable PulloverChest Press - Hammer StrengthChest Press - MachineDecline Bench Press - BarbellDecline Dumbbell FlyDecline Dumbbell PressFlat Dumbbell FlyFlat Dumbbell PressIncline Dumbbell FlyIncline Dumbbell PressPush Ups
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