Step 1: While seated on a military press bench, hold a barbell at shoulder level. Your palms should be facing forward. This is the starting position for the exercise.

Step 2: Lift the barbell up over your head. Your arms should be locked.

Step 3: Slowly, lower the bar down as far as the back of your head. Inhale while doing so.

Step 4: Raise the bar back to the starting position; exhale while doing so.

Step 5: This completes one rep.

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