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Do follow the proper technique for each routine. After you finish your workout, remember to do stretching exercises as this will lower the risk of injuries and sore muscles.

Lie down on a flat bench attached to a barbell rack, with your back resting on the bench and the feet touching the floor.

When you are performing powerlifting bench press, get into a comfortable position on the bench, so that your shoulder blades, head and buttocks are lying on the bench. Lift the bar off the stand, or seek help from a spotter to give the weight in your hand. Take a deep breath and lower the bar towards your chest and then without any jerking movements push the weight up and lock your elbows. Without wasting any time lower the bar again and continue with the exercise.

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