Decline Bench Press

Lie on the decline bench and secure your ankles under the pads. Pull your shoulders back to open your chest, and position yourself with the bar just above your lower chest.

Lower the bar slowly toward your lower chest. Keep your elbows at about 45 degrees and feel your lower chest stretch.

Press the bar up by driving through your lower chest. Keep your whole body engaged as you return to the starting position.

Think about pressing the bar with the bottom of your chest. If your arms are doing all the work, lower the weight and press up slowly.

Letting your hips lift or tilting your neck back too far can stress your lower back and shoulders. Do not rely on the leg pads; brace your core and hold the position yourself.

Take a deep breath as you lower the bar and brace your abs, then exhale slowly as you press. In the decline position, keep your breathing continuous instead of holding it for too long.

Try pausing briefly where the bar touches before pressing it back up. If you cannot feel your lower chest, lower the weight and slow down the descent.