Decline Bench Press: Advanced Chest Training

Instructions:

1. 1. Adjust the bench to a decline angle and secure your feet under the pads for stability.
   2. Lie back on the bench with your eyes aligned under the barbell.
   3. Grip the barbell slightly wider than shoulder-width, palms facing forward.
   4. Unrack the barbell and position it above your chest with arms extended.
   5. Lower the barbell slowly to your lower chest, keeping your elbows at a 45-degree angle.
   6. Press the barbell back up to the starting position, fully extending your arms.

Tips:

• • Use a spotter for safety, especially with heavy loads.
  • Keep your back flat against the bench and avoid arching.
  • Control the barbell on the descent to prevent bouncing it off your chest.
  • Focus on squeezing your chest muscles during the press.
  • Perform 3–4 sets of 8–12 reps to build strength and size.