1 - Lie on a decline bench with your feet secured and your head lower than your hips. Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
2 - Lift the barbell off the rack and hold it above your chest with your arms fully extended. Keep your elbows slightly bent to avoid locking them out.
3 - Lower the barbell down towards your chest in a controlled motion, keeping your elbows closer to your body and not fully flared out.
4 - Press the barbell back up to the starting position, fully extending your arms.
