Lie down on the decline bench
Anchor your feet firmly by pushing the shin against the rollers of the bench
Hold the barbell in an overhand grip slightly wider than your shoulders
Unrack the barbell and align it with the shoulders with arms fully extended
Take a deep breath and lower the barbell down to the mid chest in a steady, controlled motion
Push the bar up and extend the arms fully
Keep your shoulder blades pressed against the bench throughout the movement
