Decline Bench Press

How to Perform Decline Bench Press

1. 1
   Lie on a decline bench (15-30 degree angle) and secure your legs under the pads.
2. 2
   Grip the bar slightly wider than shoulder-width.
3. 3
   Unrack the bar and position it over your lower chest with arms locked.
4. 4
   Lower the bar in a controlled manner to your lower chest.
5. 5
   Press the bar up and slightly back, fully extending your arms.
6. 6
   Keep your shoulder blades retracted throughout the movement.
7. 7
   Have a spotter assist with unracking and racking the weight.