CHEST - Decline Barbell Chest Press
- Sit with your buttocks at the top angle of the decline bench (angled at 15-30 degrees) and position your feet under the ankle rolls. Slowly lower your torso backwards onto the bench.
- Take a medium-width grip on the bar, retract your shoulder blades and arch your back slightly. Un-rack the bar so that you are at full arm extension above your chest and settle yourself. The bar should be perpendicular to the floor. This is the starting position.
- To commence the movement, lower the bar over 1-2 seconds as you breathe in. The bar should touch your chest just below nipple line at the bottom of the movement but without bouncing off the chest.
- Raise the bar over 1-2 seconds as you breathe out and return to the starting position.