Barbell Decline Bench Press

How to do it

1. Secure the legs under the pads of a decline bench and lie back with the head lower than the hips.
2. Grip the barbell slightly wider than shoulder width and unrack it over the lower chest.
3. Lower the bar with control to the lower portion of the chest, keeping the elbows at roughly a 45 degree angle from the torso.
4. Press the bar back up and slightly toward the face, driving through the chest to full arm extension.
5. Keep the shoulder blades retracted and the feet locked under the pads for stability.
6. Pause briefly before each press rather than bouncing the bar off the chest.

Muscles worked

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