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Muscle-Building Workout and Diet


Lie back on a flat bench. Use a close grip to lift
the bar from the rack and hold it
straight over you with your arms straight. This will be your
starting position. Now inhale and slowly
lower the bar down until it nearly touches
your middle chest. Be sure to keep your elbows
close to your torso at all times to maximize tricep involvement. After a brief pause at
the bottom contracted position, exhale and raise the bar
back to the starting position, using your triceps
to push the bar upward. [music]

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