How to do it
Squeeze your glutes and keep your legs anchored under the pads.
- 1
Lie on a decline bench with your head lower than your feet and secure your legs at the end.
- 2
Hold a barbell with a pronated grip (palms facing down) and start with your arms extended above your chest.
- 3
Keeping your arms straight, lower the barbell in an arc behind your head until you feel a stretch in your chest.
- 4
Bring the barbell back to the starting position in the same arc-like motion.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on moving through a full range of motion and avoid bending the elbows excessively to target the lats and chest effectively.
Common mistakes
- ✕Arching the lower back off the decline bench
- ✕Lowering the bar in a straight vertical line
- ✕Letting the wrists roll under the bar