Decline Bench Press.

Make every rep count.

1. 01

   Lie back on a decline bench and secure your feet under the pads.

2. 02

   Grip the bar just wider than shoulder-width. Wrists stacked over elbows.

3. 03

   Set your upper back: squeeze shoulder blades together and drive them down into the bench; keep your chest up.

4. 04

   Take a big breath and brace your core. Use a spotter for the lift-off so you don’t lose upper-back tightness.

5. 05

   Once the bar is over you, pause and stabilize—upper back stays pinned.

6. 06

   Lower under control: unlock the elbows and bring the bar down in a straight line to just below your sternum, lightly touching your chest.

7. 07

   Press up powerfully in the same straight path by pushing your body into the bench and extending the elbows—don’t let your shoulders roll forward.

8. 08

   Reset your breath and tightness each rep, and repeat for your target reps.