Lay down on your back on a chest-press bench. With your hands directly over your elbows, grip the bar. Lift it off the rack and lower slowly until it either touches your chest or you hit 90 degrees (big-chested girls have the advantage here!). Press straight back up. Dude tip: Don't be afraid to ask for a spotter. Crushing your windpipe is very uncool.
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Train like a dude to tighten and tone your whole body faster.
22 Men's Exercises Women Should Do