Barbell Decline Bench Press

Step 1: Set up the decline bench at a 15-30 degree angle and secure the appropriate weight plates onto the barbell. Ensure that the safety brackets are correctly adjusted for your arm length.

Step 2: Lie down on the decline bench with your feet secured under the foot pads. Your head should be at the higher end of the bench, and your legs on the lower end.

Step 3: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Remove the barbell from the rack, holding it straight over your lower chest, with your arms fully extended. This is your starting position.

Step 4: Inhale and lower the barbell slowly until it touches your lower chest. Keep your elbows at about a 45-degree angle to your torso.

Step 5: Exhale and press the barbell back up to the starting position by extending your arms. Focus on contracting your chest muscles while doing so.

Step 6: Pause briefly at the top and then repeat the movement for the desired number of repetitions.

Step 7: Once you have completed your set, carefully re-rack the barbell on the safety brackets.

Safety Tips: Always use a spotter, especially when using heavy weights. Do not bounce the bar off your chest. Keep your movements controlled and smooth to reduce the risk of injury. Do not lock your elbows out at the top of the lift to maintain tension on the muscles.

---