Specification

How To Use

Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it directly above you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. As you breathe in, come down slowly until you feel the bar on your lower chest.

After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. It should take at least twice as long to go down than to come up. Repeat the movement for the prescribed amount of repetitions.

Safti 

Although it is a great movement, you should still be cautious when doing declines, and especially if you go heavy. Always make sure you have a spotter when you do decline bench presses. Also do NOT use what is known as a false grip where the thumb is wrapped around with the fingers. If the bar slips, it is game over. Use a regular grip on the bar.