1. Secure your legs at the tip of the decline bench and slowly lay down on the bench.
2. employing a medium width grip (a grip that makes a 90-degree angle within the middle of the movement between the forearms and also the higher arms), elevate the bar from the rack and hold it straight over you together with your arms locked. The arms ought to be perpendicular to the ground. this can be your beginning position. Tip: so as to shield your rotator cuff, it's best if you have got a spotter assist you elevate the barbell off the rack.
3. As you breathe in, come back down slowly till you are feeling the bar on your lower chest.
4. when a second pause, bring the bar back to the beginning position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest within the contracted position, hold for a second and then begin returning down slowly once more. Tip: It ought to take a minimum of twice as long to travel down than to return up).
5. Repeat the movement for the prescribed quantity of repetitions.
6. once you are done, place the bar back within the rack.
Caution:
If you're new at this exercise, it's suggested that you simply use a spotter. If no spotter is offered, then be conservative with the number of weight used.
Also, watch out for letting the bar drift too so much forward. you would like the bar to the touch your lower chest and nowhere else do not bounce the load off your chest. you must be in full management of the barbell the least bit times.
Variations: You'll additionally use dumbbells or exercise bands to perform this exercise.
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