Getting Started

• 1

  Start by positioning yourself on the decline bench with your head at the bottom of the bench and your feet securely placed at the top.

• 2

  Grab the barbell using an overhand grip that is slightly wider than shoulder width.

• 3

  Slowly lift the barbell off the rack and hold it above your chest with your arms fully extended.

• 4

  Keeping your back flat and your core engaged, slowly lower the barbell towards your chest.

• 5

  When the barbell reaches your chest, pause and then press the barbell back up to the starting position.

• 6

  Repeat this motion for the desired number of repetitions.

• 7

  Once you have finished your set, carefully return the barbell to the rack.