Wide-Grip Decline Barbell Bench Press

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Instructions

1. Lie down slowly back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position. for best results.
2. As you breathe in, come down slowly until you feel the bar on your lower chest. for best results.
3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. for best results.
4. Repeat this exercise the movement for the prescribed amount of repetitions. for best results.