Decline Bench Press

Starting position

• Lie on the decline bench, feet under the pads, head lower than the hips.
• Grip the bar slightly wider than shoulder width and lift it over the chest with straight arms.

Execution

• Lower the bar under control to the lower chest, elbows about 45° from the body.
• Press up powerfully until the arms are almost straight.
• Breathe in on the way down, breathe out as you press.

Common mistakes

• Bouncing the bar off the chest.
• Bench too steep: blood rushes to the head.
• Working too heavy without a spotter.