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Mastering this session’s focus—the bench press—will help you pack on major chest muscle, now and in the long run. That’s because its core movement pattern is repeated in tons of scalable ...

Lower the bar to the upper part of your chest, stopping a few inches above it. Then drive your feet into the floor as you press the bar back up. That's 1 rep. Repeat the exercise for 3 sets of 6 reps.