How to do it
Pin your shoulder blades to the bench and keep them pinched for the whole set.
- 1
Secure your legs at the end of the decline bench and lie down.
- 2
Grip the barbell with hands slightly wider than shoulder-width apart.
- 3
Unrack the barbell and hold it straight over your chest with arms fully extended.
- 4
Inhale and lower the bar slowly until it touches your lower chest.
- 5
Exhale and push the bar back to the starting position by extending your arms.
- 6
Repeat for the desired number of repetitions.
Expert tip
Control the descent of the barbell to avoid bouncing it off your chest, which can lead to injury.
Common mistakes
- ✕Flaring the elbows wide to 90 degrees
- ✕Lifting the hips off the bench
- ✕Lowering the bar toward the upper chest