Barbell Decline Pause Bench Press

Set a decline bench in a suitable bench-press rack. Secure your legs under the supports and arrange a spotter or properly positioned safety arms before lifting.

Lie back with your head, upper back and hips supported. Pull your shoulder blades together and take a closed overhand grip slightly wider than shoulder width.

Unrack the bar with help if needed, then hold it steadily above your shoulders with your wrists stacked over your forearms.

Lower the bar under control toward your lower chest. Keep your elbows beneath your wrists and your shoulders stable against the bench.

Let the bar lightly contact your lower chest and pause for about two seconds. Stay braced and keep supporting the weight; do not relax or bounce it off your chest.

Press the bar up and slightly back until it is balanced over your shoulders. Keep your hips on the bench throughout.

Repeat the controlled lowering, pause and press. After the last repetition, steady the bar, guide it back into both rack hooks, then lower it securely.

Use a load you can control through the full pause. End the set if you lose your position or feel pain, and use the spotter or safety supports if you cannot finish a repetition.