Barbell Decline Press

Position: Lay face up on a decline bench with legs in securly in place on the bench. Shoulder blades should be back and down in order to provide a solid base of support against the bench. Grip the bar firmly with an overhand grip slightly wider than shoulder width. The arms are perpendicular to the floor, and elbows are nearly extended. The abdominals should be “Braced.” (“Bracing” consists of tightening your abdominals as if you were going to take a punch to the stomach).

Movement: Bring the bar down so that it is 1” below the nipple line, keeping the bar about ½ in off of the chest. Forcefully press the bar to the start position, and repeat.