1 Decline Bench Press
Sets: 2-4 Reps: 3RM
Set an adjustable bench to a decline and lie back on it, securing your feet in the braces. Squeeze your shoulder blades together and arch your back. Grab the bar with an outside shoulder-width grip and squeeze it tightly. Lower it to your sternum. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you've found your 3RM, perform two to four sets with that weight or a load that's a little lighter.