Yearlong (Ph VII, W II)
1 Decline Bench Press
Sets: 2-4 Reps: Work up to a 5RM
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. Grab the bar with an outside shoulder-width grip and lower it to your sternum. Press the weight back up. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.