barbell decline bench press

Lie on a decline bench with your feet secured and your head lower than your hips.

Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.

Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.

Pause for a moment at the bottom, then push the barbell back up to the starting position.

Repeat for the desired number of repetitions.