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you can balance the bar with certainty and not overcompensate with the rest ofyour body begin by lying on your bench press station with your head andshoulders includes resting on the bench and a slight arch in your lumbar spinethe bar bill should be wrecked above you and inaccessible height directly aboveyour head if you don't have access to a rack have your spotter give you left offgrabbing the bar palms up press it up to release it andlock your arms directly above your chest this is your start