The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
Decline Bench Press. This move works the lower pectoral muscles. First, set the bench so it is in a decline position of 30 to 45 degrees. Grab two dumbbells or use a barbell. Raise the weight directly over your head, arms straight.