Lay on bench and pull shoulder blades together. Position your hands with your index finger either touching or just inside the smooth part of the bar. Take a tight grip on the bar and keep your upper back tight while taking the bar off the rack. Pretending to attempt to pull the bar in half will allow your upper back to stay tight. Lower the bar to the bottom of your chest keeping your elbows tucked. Feet should be firmly pressed into the floor. While pressing the weight back to the starting position allow your elbows to flare out slightly.
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