Preparation
Secure your legs/ ankles at the padding and slowly lay down on the bench. Grasp the bar with overhand grip (palms facing forward) with your hands at the widest grip you can safely manage (the angle in the middle portion of the movement between your arms and forearms must be bigger than 90-degree). Dismount the barbell from the rack and hold it straight up in front of you. This will be your starting position.
Execution
As you inhale start lower the bar in controlled manner toward your lower chest. Keep the elbows pointed outward in order to fully involve the chest. Bring the bar up to the starting position as you exhale and push the bar using your chest muscles. Contract the pecs at the top, hold for a second and repeat the movement for desire reps.
Recommendations
- To prevent yourself from injury and achieve maximum development in your lower pecs set a decline bench to an angle between 20-30 degrees. Any lower inclination will overload your rotator cuff and reduce the work of pectoralis muscles.
- Grip the bar with your thumbs around the front, to prevent it from slipping.
- Don’t lock your arms at the top of the movement, this would help you to keep the tension in the chest muscles.
- Don’t bounce the weight of your chest, to perform the exercise safe and correct the negative phase of the movement should be twice long than the positive.
- Use a spotter to helps you to un-rack and rack the bar.