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.