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Barbell Bench Press 21s

  • Intermediate
  • Barbell · Bench · Smith Machine
  • Chest

Setup instructions

1) Start by lying on your back and plant the feet on the floor.

2) Grab the weight and place both hands shoulder-width apart. Extend your arms over your chest - keep a slight bend in your elbows.

Perform instructions

1) From the start point (extended arms) slowly lower the weight towards your chest but only go halfway for 7 reps. Drive from the feet on the push upwards.

2) Slowly lower the weight from half way and touch your chest for 7 reps.

3) Slowly lower the weight and go from the start point and touch your chest for the last 7 reps.

Health benefits

Muscular Endurance · Strength

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