Decline Barbell Press

Lie face-up on a decline bench with your feet secured, your eyes under the bar, and your hands gripping the bar slightly wider than shoulder-width. Unrack the bar with straight arms and position it over your lower chest, then lower it under control until it lightly touches the lower chest or upper abdomen. Press the bar upward and slightly back to the starting position without bouncing it off your body. Keep your shoulder blades pulled back and down against the bench throughout the lift to maintain a stable pressing position.