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Decline Barbell Bench Press
- 1 - Set a decline bench to an appropriate angle and secure your feet under the pads.
- 2 - Lie back on the bench with your eyes positioned under the bar and your back, shoulders, and head firmly supported.
- 3 - Grip the bar slightly wider than shoulder-width with your palms facing forward and wrists stacked over your elbows.
- 4 - Unrack the bar with control and hold it above your lower chest with your arms extended.
- 5 - Lower the bar in a controlled motion toward the lower chest, keeping your elbows at a moderate angle from your torso.
- 6 - Press the bar back up until your arms are fully extended without locking out aggressively.
- 7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
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