Decline Olympic Bar Bench Press

1. Lie down on a decline bench with back pressed against the padding firmly with feet and ankles secured underneath the support pads.
   
   
2. Grasp the Olympic bar using an overhand grip with hands 3-5 inches wider than the shoulder width apart, and lift the bar from the standards.
   
   
3. Arms should be fully extended (do not lock arms) as the bar is held over the chest.
   
   

• Slowly lower the bar to touch the nipple line of your chest.
  
  
• Once the bar lightly touches your chest, push it upward and slightly back so the bar ends up over the shoulders.
  
  
• Remember never to lock your elbows during this exercise. This will allow continuous tension to remain on the working muscles.
  
  
• Perform the desired number of repetitions while keeping the movement fluent, slow, and controlled.
  
  

• Decline Dumbbell Bench Press
• Push Ups
• Flat Dumbbell Bench Press