How to do it
Grip the bar firmly with wrists stacked over the forearms.
- 1
Secure your legs at the end of the decline bench and lie down with a barbell racked above you.
- 2
Grasp the barbell with a grip slightly wider than shoulder-width.
- 3
Unrack the barbell and lower it slowly to your chest while inhaling.
- 4
Pause for a count of 1-2 seconds just above your chest.
- 5
Press the barbell back up to the starting position while exhaling.
- 6
Repeat for the desired number of repetitions.
Expert tip
During the pause at the bottom, keep the tension in your chest and avoid resting the barbell on your body.
Common mistakes
- ✕Flaring the elbows wide to 90 degrees
- ✕Letting the bar drift toward the neck
- ✕Sliding up the bench during the press