Caution: In order to protect yourself, it is best to have a spotter to help you.
- Start by securing your legs under the brace at the bottom of the decline bench and lay down.
- Using an overhand medium width grip, lift the bar from the rack and hold it straight over your chest with your arms fully extended. Your arms should be perpendicular to the ground.
- As you inhale, lower the bar toward your chest until your elbows reach a 90° angle.
- Pause for a second, then use your chest muscles to push the bar back up to the starting position as you exhale. Lock your arms and squeeze your chest in at the contracted position. Hold for a second and then start to lower the bar down slowly.