equipment

Barbell, Bench

sets

3-4

reps

8-12

rest

2-3 min

1. Set the bench to a decline of roughly 15 to 30 degrees.
2. Secure your legs under the leg pads before lying back.
3. Lie back and settle your shoulder blades retracted against the bench.
4. Grip the bar slightly wider than shoulder width.
5. Unrack the bar with help if available, and hold it over your lower chest.

1. Lower the bar under control toward your lower chest.
2. Keep your elbows tucked at roughly 45 degrees from your torso.
3. Lower until the bar lightly touches your lower chest.
4. Press the bar straight back up over your lower chest.
5. Extend your arms fully without letting your shoulders roll forward.

Inhale as you lower the bar, exhale as you press. Avoid holding your breath for long stretches in the head-down position.

• Make sure your legs are locked in before unracking.
• Keep the bar path over the lower chest, not the throat.
• Use a spotter for heavier sets — unracking and reracking is harder in this position.
• Keep your shoulder blades pulled back.
• Come out of the decline position slowly when the set ends.

• Setting up without securing the legs first.
• Lowering the bar toward the upper chest or throat.
• Bouncing the bar off the chest.
• Using an excessively steep decline.
• Sitting up quickly at the end of a set.

From full arm extension down to a light touch on the lower chest. The decline angle naturally shortens the range compared with a flat press.