Skill level
Intermediate
Type
Strength Training
Equipment
Bench
Body Parts
Chest

Step-by-step instructions

1. Set an adjustable bench to a decline and lie back on it, hooking your feet in the leg braces. Squeeze your shoulder blades together and arch your back.
2. Grab the bar with an outside shoulder-width grip and lower it to your sternum. Touch the bar to your chest, but do not bounce it. Press the weight back up.