How To Perform Spoto Bench Press

1. Lie down on the bench with an open chest
2. Hold the barbell slightly wider than your shoulder-width
3. Lift the barbell up
4. Feel the relaxation of the chest muscle
5. Lower the barbell toward your chest while bending your arms
6. Hold your back tightly and maintain strong tension in your upper body
7. Ensure the barbell does not touch your chest
8. Maintain tension in your upper body
9. Push the barbell in the vertical direction of your body

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